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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:

    AMRAP 26:

    Row 500/400 Meters*
    9 Burpee Box Jumps w. step down (24/20)
    12 Abmat Sit-ups
    15 Air Squats

    *Sub 400 Meter Run or 24/18 Assault Bike Cals if rowing is not an option.

    B) Extra Credit:

    AMRAP 8 of:

    1a) 1 Arm DB Rows x 10 ea
    1b) Banded Pull Throughs x 15
    1c) Side Plank + Elbow Plank + Side Plank x 10s each

  • FRAN

    A) Strength:

    1) Cluster: Build to a heavy Single in 10:00.
    - 60s-90s rest between heavier sets.

    2) Pull-up Warm-up/Skill Work: Spend 5:00 warming up or working on your technique with whatever pull-up variation you use ie. butterfly, kipping, band assisted. 

    B) WOD:


    For time: (8:00 Cap)


    Thrusters (Rx = 95/65, S = 75/55, 65/35, 45/25)
    Pull-ups (S = Band Assisted, Ring Rows)

    C) Extra Credit:

    - 100 Banded Leg Curls each leg
    - Foam Roll Quads x 60s each
    - Banded Ab Pulldowns: 50-100 total reps

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

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