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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.

Saturday, 01 November 2014

Halloween Hero WOD

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.


 

Sport your best super hero costume and enter to win one of our new CFM hoodies!


 

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Friday, 31 October 2014

Halloween Havoc

Coaches choice WOD.  Sure to be frightening!

Thursday, 30 October 2014

Max Out Mayhem

Find your 1 RM in any 1 of the Combinations below:

Deadlift/Bench Press

Deadlift/Push Press

Squat/Weighted Pull up

Front Squat/Bent Row

 

Or:

15 Minute Amrap:

15 Kettle bell snatch

15 Push up

15 V-ups

Wednesday, 29 October 2014

Press

Strength: Press

4-4-4-4 RPE 7

WOD:

12 minute AMRAP:

10 Push Press

10 Burpee

100 M run

Tuesday, 28 October 2014

High Intensity

WOD:

3 stations, 5 minutes, 2 minutes rest between of:

Station 1

HSPU/Pull up Ladder  2-4-6-8-10.....

Station 2:

Row 10 Calories/10 Double unders.  As many rounds as possible

Station 3:

KTE/Box jump 2-4-6-8-10....

 

Monday, 27 October 2014

Back Squat

Strength:

Back Squat

RPE 7

5-5-5-5

 

WOD:

5 RFT of:

20 Goblet Reverse Lunges 53/35

15 Deadlift 185/135

10 Burpee over Bar

Sunday, 26 October 2014

Partner Sunday

WOD:

One partner works while other rests.  Complete the following totals, each partner does 20 repetitions at a time:

200 KBS

200 Wall Ball

200 Med Ball sit ups

200 Med Ball slams

200 Mountain climbers

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WOD Calendar

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