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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


    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.


    A) MetCon Prep:

    With your Partner & 1 Barbell:
     3 (Squat) Cleans each
     3 Push Press each
     10 Air Squats each
     10 Push-ups each
     3 (Squat Cleans) each
     3 Push Press each
     10 Wall Ball Shots each
     10 Barbell Rows each
     - Then -
     Set-up Pull-ups/Scaling
     10 Pull-ups each

    B) WOD:

    AMRAP 12 w/ a Partner:
     3 Clusters (Rx = 135/95, S = 115/75, 95/65)
     8 Push-ups (S = Box Push-ups, DB Push Press)
     200 Meter Run
     *One athlete completes a full round at a time

    - Rest 4:00 -

    AMRAP 12:
     3 Thrusters
     6 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
     200 Meter Run
     *One athlete completes a full round at a time

    *Sub Deadlifts (135/95) for Clusters & Thrusters if needed.

    C) Biceps:

    Bicep 21s x 3 sets:
    7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise

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

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