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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.

Monday, 20 October 2014

Dynamic Overhead

Strength:

Push Jerk RPE 9

3-3-3

WOD:

7 RFT 

7 HSPU

14 Burpee Pull ups

Sunday, 19 October 2014

Partner Sunday

Complete the following as a team:

500 M row AFAP each

400 Squat

300 Double unders

200 Push Ups

100 Pull ups

Saturday, 18 October 2014

Barbells 4 Boobs

GRACE:

30 reps for time
Clean and jerk 135/95

Friday, 17 October 2014

Power Cleans

Power Cleans

3-3-3 RPE 9

WOD

7 RFT:

7 Back Squat 135/95 (From Ground)

7 Deadlift (Same Bar)

7 Pull Ups

Thursday, 16 October 2014

Press

Press

3-3-3

RPE 9

WOD

10 RFT

10 Ring dips

10 Single arm ring rows

 

After WOD, complete 100 total Band pull aparts

Wednesday, 15 October 2014

Cardio Blast

Row 1000 Meters, then:

5 Rounds for time of:

50 mountain climbers

20 V-ups

20 Burpees

Tuesday, 14 October 2014

Front Squat

Every 2 minutes for 20 Minutes:

3 Front Squat 185/135

5 Box jump 30/24

100 M Sprint

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WOD Calendar

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