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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

  • PARTNER WOD

    A) Partner WOD:

    AMRAP 30:

    In teams of 2, with one athlete working at a time:

    100 Wall Ball Shots (20/14)
    10 Power Clean & Jerks (Rx = 135/95, S = 115/75, 95/65, 75/55) 
    80 Box Jump Overs (24/20)
    10 PC&J
    60 Burpees
    10 PC&J
    40 Toes to Bar (S = Hanging Knee Raises, Toes to rig post, sit-ups)
    10 PC&J (135/95) 
    200 Double Unders (S = 300 Singles)
    10 PC&J

    Rx+ = 155/105

  • WIDE STANCE BOX SQUAT

    A) Strength:

    1) Wide Stance Box Squat @ 65% (8 x 3), every 60s.
    - Use a box that allows you to get to parallel.

    2) Metcon DB Warm-up x 2 Rounds of:

    5 KB/DB Power Cleans
    5 KB/DB Thrusters
    5 Burpees
    Rest 90s. These are done at game speed.

    B) WOD:

    In 4:00 Window: 

    20 KB/DB Power Cleans (KB = 53/35, DB = 50/30)
    20 KB/DB Thrusters
    Remaining time max rounds of:
    5 KB/DB Thrusters
    5 Burpees


    Rest 4:00

    AMRAP 4:

    5 KB/DB Thrusters
    5 Burpeees

    - Score = Final AMRAP Score

    *Sub Barbell Deadlifts (95/65) for Power Cleans 

    C) Extra Credit:

    4 Rounds of:

    Double KB Front Rack Step-ups x 6 each
    KB Suitcase Deadlift x 6 each

    Rest as needed between sets.

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

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