Step 1

What Is CrossFit?

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

Learn More

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

  • FOR TIME W/ A PARTNER

    A) WOD:

    For Time w/ a Partner: (35:00 Cap)

    Run 1 Mile
    30 Power Cleans (Rx = 135/95, S = 115/75, 95/65)
    4 Rope Climbs
    Run 1 Mile
    20 Power Cleans (Rx = 185/125, S = 135/95, 115/75)
    4 Rope Climbs
    Run 1 Mile
    10 Power Cleans (Rx = 205/135, S = 155/105, 135/95)
    4 Rope Climbs
    *One person works. Split as needed.

    Rx+ = 155/105, 185/125, 225/145

    -If needed, perform Deadlifts @ 155/105 for the entire workout

    Rope Climb Scaling:

    1. 2 RC's/round
    2. 12 Seated RC's/round
    3. 20 Band Assisted Pull-ups/round
    4. 30 Ring Rows/round

    B) Extra Credit:

    Banded Leg Curls (3 x 50 each). Rest 30s.





  • FLOOR PRESS 1RM & "BOBBY AXELROD"

    A) Strength:

    1) Floor Press 1RM
    - Build to a max in 6-8 sets
    - Sets should look like 5-4-3-2-1-1-1...
    - Rest 2:00 between heavier sets
    - Beginners (5 x 5), adding weight if form permits

    2) MetCon Prep:

    2 Sets of:

    5 Push Press
    5 T2B
    10 Wall Ball Shots

    B) WOD:

    "Bobby Axelrod"

    For Time: (15:00 Cap)

    21-15-9

    Push Press (Rx = 135/95, S = 115/75, 95/65, 75/55)
    Toes to Bar (S = Hanging Knees Raises, Toes to Rig Post, Sit-ups)
    *33 Unbroken Wall Ball Shots after each set (20/14)
    **If you break during your Wall Ball Shots, complete 10 Burpees on the spot

    C) Triceps:

    DB Rollback Tricep Extensions (3 x 15). Rest 60s.
    *Can be done on the floor or a bench




     

RSS Feed

Follow Us On Facebook

  

Contact Us

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

Map - Location