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

  • CLOSE GRIP FLOOR PRESS

    A) Strength:

    1a) Close Grip Floor Press
    - Take 5-6 sets and build to a 3RM. Rest 2:00 between heavier sets.
    - Beginners (5 x 5), using one moderate weight for all 5 "work-sets"
    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

    B) WOD:

    Each for time: (20:00 Cap)

    3 RFT:
    20 American KBS (Rx = 53/35, S = 35/26)
    20 Burpees


    Rest 5:00


    3 RFT:
    20 Sumo Deadlift High Pulls (Rx = 53/35, S = 35/26)
    20 Box Jumps w. Step Down (24/20)

    C) Extra Credit:

    1a) DB Pull-overs (3 x 10). Rest 30s.
    1b) Bent-over Rear Delt Raises (3 x 15-20). Rest 30s.
    2) Elbow Plank: Accumulate 2:00. Use weight if needed. 





  • AMRAP 8 X 3

    A) WOD Prep:

    Row 300 Meters then,
    20 Air Squats
    20 Scorpions
    20 Push-ups
    50 Banded Pull-aparts
    20 Push-ups
    20 Scorpions
    20 Air Squats

    B) WOD:

    AMRAP 8 x 3:

    In an 8:00 Window:

    Row 500 meters

    - Then -

    AMRAP of:

    10 Pull-ups (S = Band Assisted, Ring Rows)
    15 Push-ups (S = Box Push-ups)
    20 Air Squats

    Rx+ = C2B Pull-ups

    *Rest 1:00 after each 8:00 interval 

    *Score = total rounds

    C) Extra Credit:

    Accumulate:

    2:00 of Glute Marching
    100 Double Leg Banded Leg Curls
    100 meters each of Single Arm Farmer Carry (AHAP)




RSS Feed

Follow Us On Facebook

  

Contact Us

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

Map - Location