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What Is CrossFit?

Find out more about our program and how CrossFit will help you.

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Welcome to CrossFit Massapequa!

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day


    A) WOD:

    For Time w/ a Partner: (45:00 Cap)


    5 Rounds of:
    400 Meter Run (relay style)
    30 Box Jumps (24/20)
    30 Wall Ball Shots (20/14)

    - Then -

    Double "Grace"

    60 Clean & Jerks (Rx = 135/95, S = 115/75, 95/65, 75/55)

    - Then -


    150 Wall Ball Shots (20/14)

    *Work may be split any way, but only 1 athlete may work at a time.


    A) Strength:

    Every 2:30 x 3:
    a. 8-10 Close Grip Bench Press 
    - Add weight each set building to a moderate/heavy set of 8-10
    b. 25 Banded Pull-apartss (slow & controlled)

    B) WOD:

    5 RFT: (20:00 Cap)

    10 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
    20 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS)
    2 Turkish Get-ups (1 on each side)

    Rx+  = Strict Pull-ups

    *Ideally you will use the same weight for TGUs as you use for American KBS

    C) Extra Credit:

    4 Rounds: (20s work/ 20s rest)

    Abs w/ a plate switch

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30 Brooklyn Ave
Massapequa, NY 11758
(516) 308-4045

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