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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) Strength:

    Every 1:30 x 6:

    Push Press + Push Jerk + Split Jerk @ 80% of Push Press 1RM 

    B) WOD:

    AMRAP 25 with a Partner:

    20 American KBS (Rx = 53/35, S = 44/25, 35/20)
    40 Walking Lunges (Bodyweight)
    800 Meter Run or 1K Row

    *One person works, but split intervals in half.

    C) Extra Credit:



    Banded Pull-throughs
    Banded Face pull-aparts
    Double Leg Banded Leg Curls 


    A) Strength:

    1) Strict Pull-ups: 1 x Max.
    *Strict Band Assisted Pull-up
    2) Handstand Push-ups: 1 x Max.
    *Seated DB Shoulder Press x Max Reps
    3) Strict Chin-ups: 1 x submax.
    *Strict Ring Rows
    4) Push-ups: 1 x Max.
    *Box Push-ups

    *Rest as much as needed between sets.

    B) WOD:

    EMOM 20:

    Minute 1: 40 Double Unders (S = Single Unders)
    Minute 2: 15/12 Toes to Bar
    Minute 2: 10 Calorie Row
    Minute 4: 15 Barbell Rows (135/95)
    Minute 5: 10 Weighted Step-ups (24/20) (45/25)
    *Score = Your goal for this year's Open

    C) Extra Credit:

    1a) Rolling Tricep Extensions (3 x 12-15). Rest 30s
    1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
    @3030 Tempo.

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

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