30 Brooklyn Ave
Massapequa, NY 11758
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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.
Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.
The optional strongman will be the same every Sunday until otherwise specified. If you do so choose, use it every Sunday as a barometer of how much stronger you are getting!
- 20 ATLAS STONE UP & OVERS (10R/10L) - place a band spanning j-hooks on the rig @ bellybutton height. From one side, lift and drop the atlas stone to the other side of the band being mindful to have the atlas stone land on a mat.
- 8 TRIPS OF HEAVY SLED PULLS
- 10 - 50 METER FARMER'S CARRIES
IN TEAMS OF 2 COMPLETE THE FOLLOWING FOR TIME WITH ONE ATHLETE WORKING AT A TIME: (40:00 TIME CAP)
15 CLEAN AND JERKS (135/95)
100 WALL BALL SHOTS (20/14)
80 BOX JUMPS (24/20)
60 BURPEES OVER BAR
40 TOES TO BAR
200 DOUBLE UNDERS
* Teams may split repetitions however they choose, but all repetitions must be completed @ each station before moving on.