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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

  • SPEED PUSH PRESS & AMRAP 15

    A) Strength:

    1) EMOM 6:
    3 Speed Push Press @ 70-75% of Push Press 1RM from 4/24
    - Reset on each rep

    2) Every 45s x 6:
    Odd - 10-15s L-Sit Hold
    Even - 10-20s Handstand Hold

    B) WOD:

    AMRAP 15:

    12 Shoulder to Overhead (Rx = 155/105, S = 135/95, 115/75, 95/65)
    21/18 Calorie Bike*
    50 Double Unders (S = 60s DU Attempts, 30 Single Unders)

    *If needed, sub (30/25) Cal Row or 400 Meter Run

    C) Extra Credit:

    Triceps + Biceps + Core

    3 Rounds of:

    1a) 12-15 Double Band Bent-over Pushdowns. No rest
    1b) 10-12 Barbell Curls w/ shoulder raise. No rest.
    1c) 8 Single Leg Pallof Press each side. Rest 60s.



  • WIDE STANCE BOX SQUATS & "GAMEDAY"

    A) Strength:

    1) EMOM 8:
    3 Wide Stance Box Squats @ 60-65% of your 1 RM Back Squat

    2) Work up to MetCon Weight in 3-4 sets performing:
    1 Power Clean + 1 Front Squat

    B) WOD:

    “Gameday”

    For Total Time: (20:00 Cap)

    30 Front Squats (Rx = 155/105, S = 135/95, 115/75, Goblet Squats)
    30 Lateral Burpees (S = Regular Burpees)

    - Rest 5:00 -

    30 Power Cleans*
    30 Lateral Burpees

    *If necessary, sub Deadlifts (135/95) for Power Cleans

    C) Extra Credit:

    3 Options:

    1) Reverse Hyper @ 30-50% of Back Squat (3-4 x 20-25)

    2) 15:00 of a Sledpull Powerwalk @ a light weight where you can walk without stopping.

    3) DB Walking Lunges (3 x 20 steps total)



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

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