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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) Strength:

    1) Front Box Squat: 5 x 4 @70%, every 60s.

    - +5% from last week

    2) Warm-up Squat Cleans x 3-4 sets.

    B) WOD:


    8 Min AMRAP of ascending reps:

    2 Burpee Box Jumps (24/20) (S = lower box, step-ups, burpees)

    2 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)

    4 Burpee Box Jumps

    4 (Squat) Cleans

    6 Burpee Box Jumps

    6 (Squat) Cleans

    And so on adding 2 reps each round. Score = total reps completed

    C) Extra Credit:

    Reverse Hypers (2 x 25) @ 50% of Back Squat

    - OR - 

    50-100 banded leg curls each leg 

  • EVERY 5:00 X 5...

    A) WOD:

    Every 5:00 x 5 Sets:

    Row 500 Meters

    10 Toes to Bar (S = Hanging Knee Raises)

    2 Wall Climbs (S = Half Wall Climbs, 20 Shoulder Taps)

    *Score = slowest split

    B) Finisher

    3 Rounds of:

    Med Ball Slams or Russian Twists x 20s for Max Reps. Rest 60s.

    C) Extra Credit:

    5:00 of Static Stretching

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

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