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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

  • SKILL WORK EMOM & AMRAP 18

    A) Skill:

    EMOM 8:

    ODD Mins:
    40s Handstand Hold
    Rx+ = Free Standing Handstand Holds or Handstand Walking

    EVEN Mins:
    10 Double KB Bent-over Rows + 15 Banded Pushdowns 10 

    B) MetCon:

    AMRAP 18:

    500/400 Meter Row*
    15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
    15 Hang Power Snatch (Rx = 75/55, S = 65/45, 55/35, 53/35 Russian KBS)

    Rx+ = 95/65 & 5/3 Ring Muscle-ups after Hang Power Snatches

    *Sub: 400 Meter Run or 24/18 Calorie Bike

    C) Biceps:

    Barbell Curls (3 x 6 Reverse Curls + 6 Barbell Curls)
    - Rest 60s
    *Perform 6 Revere Curls (double overhand), then switch hands and perform 6 barbell curls (supinated grip)





  • SUMO DEADLIFT AGAINST BAND 1RM RETEST & "THUNDERSTRUCK"

    A) Strength: 

    1) 15:00 to Find a 1RM Sumo Deadlift Against a Band (last tested 6/11)
    - Rest 2-3:00 between heavier attempts
    - Take 8-10 sets to progressively build to a 1RM 
    - Beginners (5 x 5), adding weight if form permits

    2) Metcon Prep:

    EMOM 3:
    1 Cluster
    - Working up to desired MetCon weight

    B) MetCon: 

    "Thunder Struck"

    For Time: (8:00 Cap)

    21 Clusters (Rx = 155/105, S = 135/95, 115/75)
    42 Bar Facing Burpees

    Rx+ = 185/125

    Alternate Metcon: 

    For Time: (8:00 Cap)

    30 Thrusters (95/65)
    30 Burpees 

    C) Accessory Work:

    Banded Leg Curls (3 x 30-40 each)
    - No rest








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

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