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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

  • TUESDAY CHIPPER

    A) WOD:

    For time: (35:00 Cap including 4 mins of total rest)

    800 Meter Run (Row = 1000/800 Meters, Bike = 48/36 Cals)
    30 Box Jumps Over (Rx = 24/20, S = Alt. Step-ups)
    30 Med Ball Sit-ups (20/14)
    30 Burpees

    - Rest 2:00 -

    600 Meter Run (Row = 750/600 Meters, Bike = 36/27 Cals)
    20 Box Jump Overs
    20 Med Ball Sit-ups
    20 Burpees

    - Rest 2:00 -

    400 Meter Run (Row = 500/400 Meters, Bike = 24/18 Cals)
    10 Box Jump Overs
    10 Med Ball Sit-ups
    10 Burpees

    B) Extra Credit:

    AMRAP 6 of:

    1a) 1-Arm DB Rows (8-10 ea.)
    1b) Banded Pull-throughs x 15
    1c) Side Plank + Elbow Plank + Side Plank x 10s each



  • PAUSED FRONT SQUATS

    A) Strength:

    1) Paused Front Squat:

    - Work up to a 2RM in 6-8 sets
    - 3s pause at the bottom of each rep                                                                                                                           - Rest 2:00 between heavier sets

    - Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.

    2) Spend 5:00 warming up pull-ups and setting up for the Metcon. 

    B) WOD:

    Every 4:00 x 5 Sets:

    6 Deadlifts* (Rx = 225/155, S = 185/125, 155/105, 135/95)
    9 Pull-ups (S = 6 Pull-ups per round, Band Assisted Pull-ups, Ring Rows)
    12 Goblet Squats (Rx = 53/35, S = 35/26, 26/18)


    Rx+ = 255/165 & C2B Pull-ups

    *Deadlifts intended to be done TnG

    C) Extra Credit:

    3 Sets of:

    30-50 Banded Leg Curls each Leg
    Rest 60s.



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

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