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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:

    Power Snatch + Overhead Squat: Work up to a heavy 2 + 2

    - Rest 1:30-2:00

    - Adv: Work up to a max

    - Intermediate: Pick one weight and hit 5-6 sets with it.

    - Beginner Technique Work or Snatch Grip Deadlifts (5 x 4). Rest 2:00

    B) WOD:


    For time: (10:00 Cap)

    30 Power Snatch (Rx = 115/75, S = 95/65, 75/55, 65/35)

    30 Overhead Squats 

    30 Thrusters 

    Alternate Option:

    For time: (10:00 Cap)

    30 Deadlifts (95/65)

    30 Front Squats 

    30 Push Press 

    C) Extra Credit

    Accumulate 100 Banded Pull-throughs or 100 Banded Leg Curls each


    Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.

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

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