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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

  • BENCH PRESS - 1 RM

    A) Strength:

    1) Bench Press - 20 min to work up to a 1RM 

    - Take 6-8 sets to build to a max

    - Rest 2:00 between working sets

    - Beginners 5 x 5, adding weight if form permits.

    2) Warm-up Power Snatches for WOD

    B) WOD:

    “Up the Wall”

    11 Min AMRAP:

    3 Strict Pull-ups

    10 T2B

    15 Power Snatch (75/55)

    Rx+ = 3 Bar Muscle-ups & (95/65)

    Scaling weight options = (65/35), (55/25), (45/25)

    Scaling pull-ups options = 3 strict chin-ups, 3 band assist. chin-ups or 8 ring rows

    E) Extra Credit

    Rolling Tricep Extensions (3 x 15) 

    - Rest 1 min

  • PISTOL PRACTICE

    A) Skill: 

    Pistol Practice

    Scaling Options:

    - Post or band assisted

    - Box Pistol

    - Single Leg Movement ie. lunge

    B) WOD:

    For time: (30 Min cap)

    Row 500 meters

    50 American KBS (70/53)

    100 Double Unders

    Row 400 meters

    50 Alternating Pistols (Scale = 50 Alt. Reverse Lunges)

    75 Double Unders

    Row 50 Calories

    25 Double Unders

    50 Walking OH Lunges (45/25 Plate)

    * Sub 400 meter run each set or 100, 2 count Mountain Climbers each set


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

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