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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

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CrossFit Massapequa’s pricing is fair, simple, and straightforward: No initiation fees, and no cancellation fees. We automatically renew memberships each month; if you want to suspend (for a minimum of two weeks) or end your membership at any time, email or call us and we’re happy to do so immediately. We offer several membership options that are designed to meet the needs of almost anyone.

Friday, 29 August 2014

Chipper

WOD:

For time - 

800m Run

70 Ball Slams 20/14

60 Wallballs

50 Medball Sit-ups

40 Burpees

30 K2E

20 HSPU

100m Walking Lunge 

Thursday, 28 August 2014

Sumo Deadlift

Strength:

Sumo Deadlift - RPE 9

2-2-2-2-2

WOD:

2 RFT

25 Deadlifts 185/135

20 Pull-ups

200m Plate Overhead Carry 45/25

 

 

 

Wednesday, 27 August 2014

Push Press

Strength:

Push Press - RPE 9

3-3-3-3-3

WOD:

5 RFT -

5 Single Arm KBS (L) 53/35

5 KB Push Press (L)

5 Single Arm KBS (R)

5 KB Push Press (R)

Run 200m

Tuesday, 26 August 2014

But Do You Squat??

Strength:

Front Squat - RPE 9

2-2-2-2-2-2

WOD:

21-15-9

Goblet Squat 70/53

HRPU

Plate G2OH 45/25

V-ups

 

Monday, 25 August 2014

Row!

Row Time Trials:

1,000m

rest

1,000m

rest

500m

rest

500m

rest

500m

 

Sunday, 24 August 2014

Howdy Partner

In teams of two...

30 min AMRAP:

10 V-ups

20 Reverse lunges

30 Burpees

Partner A starts the AMRAP while Partner B runs 600m.  When Partner B returns, they continue where Partner A left off and Partner A goes out for the 600m run.

 

Saturday, 23 August 2014

Hero WOD

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. 

Nate is survived by his wife, Mindi, and his infant son Parker. 


 

WOD:

"Nate"

AMRAP 20 minutes

2 Muscle-ups

4 HSPU

8 KB swings 70/53

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WOD Calendar

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