Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Vacation/Home Workouts

  1. Run 1/2 mile 50 air squats – 3 rounds.
  2. 10 push-ups 10 sit ups 10 squats – 10 rounds.
  3. 200 air squats for time.
  4. “Susan” Run 200m 10 squats 10 push ups – 5 rounds.
  5. Sprint 200m and do 25 push ups – 3 rounds.
  6. 10 Handstand push ups and a 200m run – 3 rounds.
  7. Tabata squats and tabata pushups.
  8. 5 push ups 5 squats 5 sit ups – 20 rounds.
  9. Walk 100 meters on your hands, even if it is 2 meters at a time.
  10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100-meter sprint between each set.
  11. Invisible Fran…21-15-9 of air squats and push ups for time.
  12. Spend a total of 5 minutes in a handstand or headstand. If you are using the headstand do not stay over a minute at a time.
  13. Run 1 mile for time.
  14. 10 push ups 10 air squats and 10 sit ups – 6 rounds
  15. Do one air squat and take one breath, ( you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  16. 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds.
  17. Handstand 30 seconds and 10 squats – 8 rounds.
  18. 10 push-ups 100M dash 10x.
  19. 5x 400M sprints.
  20. 10 X 100 m dash.
  21. 25 pressing snatch balances each arm. No weight.
  22. Run 1 mile, lunging 30 steps every 1 minute.
  23. handstand 30 seconds and 20 air squats – 5 rounds.
  24. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  25. 100 air squats. For time.
  26. 4x 25 jumping squats
  27. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
  28. 10 air squats every 1 minute of your 1-mile run.
  29. 100 burpees for time.
  30. 10 push-ups, 10 squats, 10 sit ups – 10 rounds.
  31. 10 vertical jumps, run 400 meters, 5 rounds.
  32. spend a total of 3 minutes in a handstand.
  33. 100 air squats for time.
  34. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  35. Sprint 100 meters, Walk 100 meters, 10 rounds.
  36. 100 push ups for time.
  37. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
  38. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  39. 10 walking lunges, 10 push-ups, 10 rounds.
  40. 8 Tabata Rounds (20 seconds of work followed by 10 seconds of rest) – Squats
  41. 50 split jumps for time.
  42. Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
  43. 10 burpees, 100meter sprint 10x for time.
  44. “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
  45. run 400 meters, 50 air squats. 4 rounds.
  46. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  47. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  48. 10 push-ups, 10 squats, 10 rounds.
  49. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  50. Handstand to Jack-Knife to vertical jump. 30 Reps.
  51. Run 1 mile with 100 air squats at midpoint, for time.
  52. 7 squats, 7 burpees, seven rounds, for time.
  53. 10x 30-second handstand to 30 second bottom of the squat hold.
  54. Burpee to the push-up position, do 10 push ups, burpee out. 5 rounds.
  55. Run 1 mile, plus 50 squats-for time.
  56. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  57. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  58. 5 push-ups with a 30-second plebs plank(a hold at the top of the push-up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
  59. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  60. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  61. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  62. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  63. Run 1 mile and do 10 push-ups every 1 minute.
  64. sprint 100m 30 squats…8 rounds.
  65. 30 push-ups, 30-second handstand or Plebs Plank..3 rounds.
  66. 10 sit-ups and 10 burpees…10 rounds-for time.
  67. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  68. 250 jumping jacks…for time.
  69. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.
  70. Tabata Push-ups.
  71. 30-second handstand against a wall, followed by a 30-second static hold at the bottom of the squat. 5 rounds.
  72. With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
  73. Run 1 minute, squat 1 minute 5 rounds.
  74. 10 air squats, 10 push ups, 10 sit ups – 3 rounds for time
  75. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  76. Do Tabata Squats with eyes closed.
  77. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  78. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
  79. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  80. sprint 50 meters, 10 push ups. 10 rounds.
  81. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  82. 3x 20 tuck jumps. 3x 30 second handstands.
  83. 400m run/sprint 30 air squats, 3rounds for time.
  84. 20 jumping jacks, 20 burpees, 20 air squats…3 rounds
  85. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
  86. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  87. 100 air squats 3 min. rest, 100 air squats.
  88. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  89. 10x 50 meter sprint.
  90. Test yourself on a max set of push ups…tight body chest to the floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
  91. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
  92. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  93. 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
  94. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
  95. Run 1 mile, stopping every minute to do 20 air squats
  96. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
  97. run 200 meters, 50 squats, 3 rounds
  98. Air squats x 20, Burpees x 20, Push-Ups x 20 – 3 rounds

 

RADD CrossFit
5.0
Based on 47 reviews
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Demi Otis
Demi Otis
22:38 23 Feb 21
RADD is more than a gym, it is an amazing community filled with people who will help you grow to become the best... version of yourself in every possible way!! I have been a member for almost 2 years now and I am so grateful for all of the support they have to offer ❤️read more
Caitlin Hamberger
Caitlin Hamberger
20:30 23 Feb 21
RADD’s attention to members ensures our safety when working on strength and fitness and is key in avoiding injuries.... The RADD community is welcoming and full of motivation, without a cut throat competitive culture. Diana is a rockstar coach and truly cares about every single athlete who walks in the door. The custom modifications RADD provides for every movement makes the workouts obtainable to anyone at any level. Get ready for the best, sweat dripping workout you’ve ever had!!read more
Michael Battaglia
Michael Battaglia
21:03 16 Feb 21
About 7 years ago I started looking into some CrossFit gyms. I went to 3 gyms in my local area. When I walked into 2... of them they handed me a piece of paper saying this is our schedule and how much it costs. When I walked into RADD one of the owners Diana had a conversation with me. When I walked out the door I knew this would be the gym I’d try out first. Fast forward 7 years later I can’t say enough good things about them. Not only did they teach me about getting fit but they helped me create a better lifestyle for myself and in turn my family. RADD Crossfit constantly goes over the top to help benefit not only their members but the community around them as well. I’m a school teacher in the Glen Cove school district and on multiple occasions they have invited students into their facility to exercise and share information about running a business and nutrition. If you have any second thoughts about joining RADD CrossFit just go in and chat with the owners. The first step is walking in the door. They’ll help guide you from there.read more
Xuefei Shan
Xuefei Shan
20:17 16 Feb 21
I saw a friend lose 50 pounds within half a year and keep going to cross fit for more than 2 years to become healthier... and healthier. I joined crossfit 2weeks ago and felt amazing. Today my big daughter enrolled ptivate sessions,too. Can't wait to see her become stronger.read more
Tristyn Hudson
Tristyn Hudson
20:14 16 Feb 21
All of the instructors are amazing and genuinely care about every one of their members. I am so glad I joined this gym... as each class is the highlight of my morning. As an athlete my entire life I have always loved working out but RADD CrossFit is just on another level!read more
stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than RADD.read more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and happy.read more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness community.read more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long member.read more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and welcoming.read more
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