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


    A) MetCon Prep:

    AMRAP 8:

    100 Meter Run
    10 Goblet Squats
    10 American KBS
    10 SDHPs

    B) WOD:

    For Time w/ a Partner: (30:00 Cap)

    100 American KBS (Rx = 53/35, 44/26, 35/26, Russian Swings)
    100 Wall Ball Shots (20/14)
    800 Meter Run* (relay style)
    100 Sumo Deadlift High Pulls
    100 Medball Cleans
    800 Meter Run

    *Sub 1K/800 Meter Row or 48/36 Cal Bike for run if needed.

    C) Extra Credit:

    2 Rounds of:

    50 Double Leg Banded Leg Curls 
    50 Banded Face Pull-aparts 


    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.

RSS Feed

Follow Us On Facebook


Contact Us

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

Map - Location