Step 1

What Is CrossFit?

Find out more about our program and how CrossFit will help you.

Learn More

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

  • PUSH PRESS 1RM

    A) Strength:

    1) Push Press - 20:00 to find 1RM:

    - Take 8-10 sets to build to a max
    - Rest 2:00 between heavier sets

    Beginner (5 x 5), adding weight if form permits.

    B) WOD:

    Every 4:00 x 5:

    7 Burpee Pull-ups (S = Regular Burpees, Squat Thrusts)
    15 Toes-to-Bar (S = Hanging Knee Raises, Abmat Sit-ups)
    20 DB Renegade Rows* (total)
    30 Double Unders (S = 30 DU Attempts, Single Unders)

    *Athlete Choice of DB weight

    Score = Fastest Split

    Rx+ = 5/3 Burpee Ring Muscle-ups

    C) Extra Credit:

    Upper Body Giant Set:

    1a) Seated Incline DB Curls (3 x 8-10). No rest.
    1b) Prone Cobra Raises - external rotation - (3 x 10-15). No rest.
    1c) Prone Lateral Raises - pronated grip - (3 x 10-15). Rest 60s.


  • FRONT SQUAT WAVE & "THE CHIEF"

    A) Strength:

    1) Every 2:00 x 6:

    Front Squat Wave (3-2-1-3-2-1)

    Set 1: 3 @ 60%

    Set 2: 2 @ 70%

    Set 3: 1 @ 80%

    Set 4: 3 @ 80%

    Set 5: 2 @ 85%

    Set 6: 1 @ 90%

    Beginner (5 x 5), adding weight if form permits. Rest 2:00 between sets.

    2) MetCon Prep:

    @ Game Speed, 2-3 Sets of:

    2 Power Cleans (TnG)
    4 Burpees
    6 Air Squats
    Rest 90s between sets.

    B) WOD:

    "The Chief"

    AMRAP 3 x 5:

    3 Power Cleans (Rx = 135/95, 115/75, 95/65, 95/65 - Deadlifts)
    6 Push-ups (S = Box Push-ups)
    9 Air Squats
    - Rest 1:00 -

    Score = Lowest AMRAP score

    *Last done 12/4/17

    C) Extra Credit:

    1a) Heavy Single Leg DB RDLs (4 x 5 ea). No rest.
    1b) KB Squat with Lowering (4 x 6). Rest 60s.


RSS Feed

Follow Us On Facebook

  

Contact Us

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

Map - Location