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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 2:00 x 3:
    3 Back Squats @ 85%

    - Then - 

    Every 2:00 x 3:
    1 Back Squat @ 90%

    B) WOD:

    EMOM 20:

    Min 1: 100 Ft. Front Rack Carry (53s/35s)
    Min 2: 15 Russian KBS (70/53)
    Min 3: 5 High Box Jumps (30/24)
    Min 4: 15 Straight Leg Weighted Sit-ups* (50/35)

    Rx+ = Band Resisted KB Swings & High Box Jumps @ 36/30

    *Hold DB to chest

    C) Extra Credit:

    Banded Pull-Throughs (4 x 25). Rest 60s.


    A) WOD:

    In a 30:00 Window w/ a Partner:

    400 Double Unders (S = DU Attempts, Single Unders)
    Remaining Time: Max Distance on the Rower

    -Score = Total Distance completed

    Alternate Options:

    Max Distance on Assault Bike
    Max Distance Run

    B) Finisher:

    4 Rounds of 30s work/30s Rest:

    1a) Side Plank (15s each)
    1b) Banded Pull-aparts x Max Reps

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

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