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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

  • BACK SQUAT CLUSTERS & "ABS OF STEEL"

    A) Strength:

    1) Every 2:30 x 4:

    2.2.2 Back Squat Clusters
    - Build to a heavy set of 2.2.2
    - The "." means rest 15s
    - Between cluster sets, re-rack the weight
    - The last 2 sets should be HEAVY and hard!

    2) MetCon Prep:
    - Warm-up T2B
    - Front Rack Lunges

    B) WOD:

    "Abs of Steel"

    For Time: (12:00 Cap)

    Buy in:

    50 Toes to Bar (S = Hanging Knee Raises, Sit-ups)

    - Then -

    50 Front Rack Lunges Total (Rx = 115/75, S = 95/65, 75/55, Light DB Lunges)
    *Every time you drop the bar, complete 10 Bar Facing Burpees (S = Regular Burpees)

    Rx+ = (135/95)

    C) Recovery:

    5:00 of Light Row, Bike or Jog





  • BARBELLS FOR BOOBS - "KELLY" MEETS "GRACE" & THEN "KAREN"

    A) WOD:

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

    "Kelly"

    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 -

    "Karen"

    150 Wall Ball Shots (20/14)

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





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

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