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

CrossFit | 10092018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets…

6 Wall Balls

20 Double Unders

6 Box Jumps

6 Push Ups

6 Calorie Row

6 Front Squat (empty barbell)

Gymnastics

Strict Ring Muscle Ups (5, 5, 5)

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
***Attempt your first muscle up or pull up before you begin your strength work***

Work on False Grip Pull Ups

Work on False Grip Transition

Metcon

“ATGG Birthday WOD” (Time)

3 Rounds For Time…

20 Wall Balls (30/20)

100 Double Unders

20 Box Jump Overs (24/20)

50 Push Ups

20 Calorie Row

25 Front Squats (50% body weight)
Scale Wall Balls to complete in 2 sets

Scale Double Unders to 90 seconds of practice or 20 Calorie Assault Bike

Scale Box Jump Overs to Box Jumps or Step Ups if needed

Scale Push Ups to snake ups or knee assisted

Scale Front Squats to 40 or 30% of body weight

Mullarkey’s Extra Conditioning

Extra Conditioning | 10201802 (AMRAP – Rounds and Reps)

30 Minute AMRAP…

8 Deficit Kipping Handstand Push Ups (largest deficit possible)

12 Toes to Bar

16 Dumbbell Snatches (50/35)

50’ Handstand Walk

50 Calorie Assault Bike

Scale to regular HSPUs first. Then scale the reps down. Then scale to 4 Wall Climbs

Scale Handstand Walk to 100’ Bear Crawl
***NEW*** Four additional conditioning pieces will be posted each month. If you wish to complete them we recommend trying to commit to doing as many pieces as you can consistently complete each week. We recommend trying to complete the same pieces each week over the course of the month. For example, if you can complete pieces 1 and 2 during the first week, we recommend doing those pieces each week for the rest of the month. If you would like more guidance feel free to ask one of our coaches which piece would be the most beneficial for you and how to more appropriately scale it.

RADD CrossFit
5.0
Based on 35 reviews
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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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