CrossFit | 10.26.2020

Warm-up

3 sets
10 Lunges
10 Sit Ups
20 Double Unders

Dynamic Stretches

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Choose a standard for the pull ups that will allow you to move consistently throughout. Break up the push ups early to avoid failing on push ups. Squat full depth, hips below the knees.

Extra Credit

Metcon

3 sets
30 Hollow Flutter Kicks
30 Swimmers Kicks

Supplemental Programming

Weightlifting

Back Squat (5)

Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.

Accessory

Front Squat (10, 10, 10)

Use BB, DBs or KBs.

Single Leg Squat (10, 10, 10)

Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics

Pull Up Practice (Max reps)

Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

RADD CrossFit

5.0

Based on 46 reviews

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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