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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

  • PARTNER WOD - "MUSTANG SALLY"

    A) MetCon Prep:

    Team up and each athlete complete:

    2 Rounds of:

    7 Power Snatch
    12 Wall Ball Shots
    15 Calorie Row

    B) WOD:

    "Mustang Sally" (Last done 4/28/18)

    In teams of 3 for time: (40:00 Cap)

    100-80-60-40-20:

    Power Snatch (Rx = 75/55, 65/45, 55/35)
    Wall Ball Shots (20/14)
    Calories on the Rower

    Rx+ = (95/65) & Calories on Assault Bike

    *Beginner Option: Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

    C) Extra Credit: (After Class)

    5 Minutes of Parasympathetic Breathing



  • FINAL WEEK OF JERK WORK & EMOM 20

    A) Strength:

    1) Every 1:30 x 4:

    2 Jerks @ 80%

    - Then -

    2) EMOM 4:

    1 Jerk @ 85%

    3) MetCon Prep/Set-up:

    Perform 5-10 reps @ each station

    B) WOD:

    EMOM 20:

    Min 1: 30 Alt. Shoulder Taps
    Min 2: 10/6 Strict Wide Grip Pull-ups
    Min 3: 10 Box Jumps w/ step down (24/20)
    Min 4: 10 American KBS (53/35) + 30 Double Unders
    Min 5: 60s Single Unders

    Rx+ = 25' HS Walk - 6/4 Bar Muscle-ups - 15 Box Jumps & 40 Double Unders)

    Scaling Options:

    Min 2: 6/3 Strict Pull-ups, Band Assisted Pull-ups, 12 Ring Rows
    Min 4: 30s DU Attempts, 30 Single Unders
    Min 5: Complete Rest

    C) Back + Obliques:

    Accumulate:

    200 Banded Pull-aparts (40-50 per set)
    100 KB Side Bends (50 each)



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

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