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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) WOD:

    Teams of 3 in 25:00 complete:

    120 DB/KB Step-ups (24/20) 

    120 Sledhammer Hits on a Tire

    Remaining time Max Calories on the Rower

    *One person works. Score = Total calories on Rower.

    Alternate Scaling Options:

    - DB/KB Step-ups: 45s/25s of work each time

    - Sledgehammer hits: Perform Abmat Sit-ups or Hollow Rocks 

    - Rower: Assault Bike Calories or Max Distance Running

    B) Extra Credit:

    3 Rounds of:

    1a) Front Rack Carry x 100 Meters. Rest 30s.

    1b) DB Hammer Curls x 8-10 each arm. Rest 30s.

    1c) Hollow Hold x 15-25s. Rest 30s.


    A) Strength:

    1) Bench Press - 20 min to work up to a 1RM 

    - Take 6-8 sets to build to a max

    - Rest 2:00 between working sets

    - Beginners 5 x 5, adding weight if form permits.

    2) Warm-up Power Snatches for WOD

    B) WOD:

    “Up the Wall”

    11 Min AMRAP:

    3 Strict Pull-ups

    10 T2B

    15 Power Snatch (75/55)

    Rx+ = 3 Bar Muscle-ups & (95/65)

    Scaling weight options = (65/35), (55/25), (45/25)

    Scaling pull-ups options = 3 strict chin-ups, 3 band assist. chin-ups or 8 ring rows

    E) Extra Credit

    Rolling Tricep Extensions (3 x 15) 

    - Rest 1 min

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

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