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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:

    15:00 to Find a Max Load in a Complex of:

    3 Deadlifts
    2 Power Cleans
    1 (Squat) Clean

    *Build to a max over the course of 6-8 sets
    *All done without removing hands from the bar
    -Rest 2:00 between sets
    -Beginners, practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

    B) WOD:


    AMRAP 8 of ascending reps:

    2 Burpee Box Jumps (Rx = 24/20, S = Lower Box, Burpees No Box Jump)
    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
    ... & so on adding 2 reps each round. Score = total reps completed.

    Last done 4/2/18

    Alternate WOD: 

    4 RFT:

    6 Burpees
    6 Russian KBS
    6 Goblet Squats
    - Rest 60s -

    C) Posterior Chain:

    Reverse Hyper @ 50% of Back Squat (3-4 x 20-30). Rest 60-90s

    - OR -

    400 Meter light sledpull powerwalk w/ a light weighted vest


    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.

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

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