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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

  • DYNAMIC EFFORT LOWER &...

    A) Strength:
    1) EMOM 8:
    1 Power Clean + 1Front Squat + 1 Jerk @ 80%

    2) Every 1:30 x 5:
    5 Close Stance Paused Speed Back Squat @ 50% w/ 2s pause @ bottom
    -Squat stance is just inside of your normal stance.

    3) Every 1:30 x 5:
    5 RDLs 

    4) Every 1:30 x 4:
    3 Tall Kneeling to Standing each leg 

    B) Hamstrings + Core:
    2 sets of:
    Max UB Banded Leg Curls each leg
    *Shoot for 150 reps per leg, total

    - Then - 

    Accumulate 60s in a Hollow Hold 
    - OR - 
    60s L-Sit Hold

    C) Recovery (after class):
    10-20 Minutes of low-effort work:
    Options include:
    -Light Sledpull Powerwalk
    -Light jog
    -Rowing
    -Air Bike
    *You may alternate through all options as you choose







  • TOTAL BODY STRENGTH WORK & EMOM 20

    A) Strength:
    1) Every 2:00 x 4:
    a. 8-10 DB Bench Press w/ rotation
    b. 10-15 Banded Pulldowns
    -add weight each set

    2) Every 1:45 x 4:
    a. 6 DB Split Squats each leg
    b. 10s Side Plank each side

    B) WOD:
    EMOM 20:
    Minute 1: 10 Deadlifts (Rx = 185/125, S = 155/105, 135/95, 115/75)
    Minute 2: 10 Alt. Weighted Step-ups* (45/25)
    Minute 3: 10/8 Calorie Row
    Minute 4: 10 Lateral Burpees
    Minute 5: Rest
    *No Rx height of box for step-ups

    C) GPP:
    AMRAP 5:
    50 ft. Bottoms-up KB Carry each arm
    10 Double DB Rows



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

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