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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

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    Family Community Strength
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    COORDINATION BALANCE FLEXIBILITY
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    Strength and Conditioning
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Welcome to Crossfit Massapequa

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.

Sign Up with CrossFit Massapequa

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.

A quick reminder about the Nutrition Seminar this Friday (November 21st) at the gym.  Have you ever wished you were stronger, leaner, faster, or better looking naked?  Nutrition is your answer.  The Nutrition Seminar at CFM begins at 7:30pm and will be led by Coach Rich.  This seminar is free and an opportunity for all members to gain insight on aligning their nutrition strategy with their fitness goals.  The seminar will include a conversation about common nutrition myths, fads and lies as well as leave you with some handouts for future reference.  Also, we are really excited to finally make the BIG ANNOUNCEMENT you’ve all been hearing about! Any questions about the seminar ask Rich, Steve or Brian; hope to see everyone Friday night. 

Take the coupon above to the Reebok Outlet store if your are starting your holiday shopping early....


 

Charity Pumpkin WOD:

11/15:  Just a reminder that this Saturday is CFM's first ever pumpkin workout. Bring your pumpkins down to CFM during regular class hours and be prepared for an intense workout. In honor of Veteran's Day, this event will benefit Team RWB so please bring a small donation ($10 suggested, but anything is appreciated). Team RWB's mission is to enrich the lives of American's veterans by connecting them to their community through physical and social activity. This will be an annual event at CFM, don't miss the first one! See everyone Saturday.

Celeritas Weightlifting Seminar:

12/6:  Celeritas Weightlifting consists of head coach, Danny Casey, CSCS, USAW. He is the team coach for CrossFit Dynamix and CrossFit Vitruosity’s competition teams. Danny has coached national level weightlifting athletes at the 2013 American Open, 2014 Junior Nationals, and has athletes qualified for the 2014 USAW Senior Nationals.
Eric Hoeckberg, CSCS, USAW. Eric used to coach Strength & Conditioning at Oregon State University and assists with the team and member coaching at CrossFit Dynamix.

Topics: Snatch & Clean

Size: limited to 20 attendees

Price $50 per person, must be paid in advance
  Talk to Coach Steve, Brian or Rich for more details.  
 

CFM's 3rd Holiday Party:

12/12:  Please sign up for CFM’s 3rd Holiday Party!  It’s December 12th and we want to get a head count so we can make a reservation and get an accurate price for everyone.  The more people the cheaper it gets!  It will be between $30-45 for drinks and food for a few hours Friday evening.


 

5k Runs:

Attention all runners, runner wannabes, and non-runners….okay everyone!  CFM is participating in two upcoming 5ks that you don’t want to miss. The first, a Turkey Trot at Brady Park in Massapequa Park on November 22nd and the second, the Seaford Hot Chocolate Run which starts and ends at Seaford High School on Seamans Neck Road in Seaford on December 6th.  Use the links before for more information on the events and to register.  See the flier and sign-up sheet posted in the gym for both of these events. 

Turkey Trot

Seaford Hot Chocolate Run

Happy Hump Day, CFMers! A couple of reminders for everyone as the weekend slowly approaches…

1st – Friday, November 7th is the last day to preorder CFM hoodies and sweatpants. If you want to be warm AND stylish in the gym this winter make sure you speak with one of our coaches and get your order in before the end of the day on Friday. Hoodies and sweatpants are $45 and $40 respectively and must be paid for in advance.

2nd – Saturday, November 8th is our trip to the Long Island Adventure Park. The weather forecast looks like a perfect fall day, so come enjoy the outdoors with us before it gets too cold! We will meet at the front desk of the park at 12pm. Plan to be at the park for about 3 ½ hours and make sure to wear warm, comfortable clothing. Any questions speak with Coach Steve.

Here are some important dates to look forward to in the next few weeks:

November 1st - "CFM's Halloween Hero WOD"

What is it?  This Saturday, come dressed up as your favorite super hero (or anything you'd like) but make sure you can work out in it!  We'll do an awesome Hero WOD and the person with best super hero costume will get a free CFM hoodie!  

November 8th - "CFM Goes to the Trees"

What is it?  Spend an afternoon with your fellow athletes climbing in and around a bunch of trees with a trip to the Long Island Adventure Park.  

· Entrance to the park is $49 for ages 12+ (Ages 7+ are admitted and tickets for this age group are slightly less)
· Entrance fee includes 30 minutes of orientation + 3 hours of climbing
· We will meet at the park at 12pm (we can also meet at the gym and carpool) 

November 15th - "CFM's 1st Annual Pumpkin Charity WOD"

What is it?  CrossFit Massapequa is happy to announce our 1st annual Pumpkin Charity Workout. Bring your family and as many pumpkins as you want (and clothes for the post workout smashing). We will be accepting $10 donations to Team RWB and cans of food for the local holiday food drive. Bring family and friends to this awesome fundraising event!!  Please RSVP HERE.

November 21st - "Nutrition Seminar @ CFM"

What is it?  You're in the gym working your butt off 1 hour per day, 3-5 days per week.  You spend way more time outside of the gym than you do inside of it! Dialing in your diet can get you to that next level in your training.  If you want to lose weight, gain muscle, get leaner, get stronger, get faster, lower you BMI, whatever it may be, tweaking your diet will get you there.  Come to this seminar and let's have a conversation about all the myths, all the fads and all the lies that are out there about what to eat and what not to eat. Also, we have a huge announcement to release at the seminar! We are all really excited and we know you will be too!


 

Don't forget to preorder your CFM Sweatpants and Hoodies!  $40 for the sweats, $45 for the hoodies.  Talk to Coach Steve, Rich or Brian for your order!  We are getting sample sizes in this week.

CFM takes to the trees! 

Experts agree that the best way to cope with the end of summer blues is to make AWESOME fall plans! And what better way to enjoy all this beautiful fall weather and foliage than to spend an afternoon with your fellow athletes climbing in and around a bunch of trees! A trip to the Long Island Adventure Park is in the works for November. We are in the preliminary stages of planning and wanted to get some feedback from you before we iron out all the details. 

So two questions for all you CFMers…
1. Would you be interested in doing this?
2. If you are interested, which day works best for you, November 8th or November 15th?

Shoot us an email or let us know in person which day works best for you.  This email address is being protected from spambots. You need JavaScript enabled to view it.

Need some help figuring out your answer to question one? Read on for some additional information and then check out the park's website HERE. Event details will be posted on our website once we lock in a date.

The long island adventure park consists of seven acres of land where you will find an "aerial forest park." The aerial forest park contains trees which house a series of platforms connected by cable, wood, rope and zip lines to form bridges. There are five different color-coded trails to choose from, so don't worry if your climbing and swinging skills are sub-par to Tarzan. Also, your entrance fee includes a 30 minute safety orientation where park guides will explain how to climb and familiarize you with the climbing harness.

· Entrance to the park is $49 for ages 12+ (Ages 7+ are admitted and tickets for this age group are slightly less)
· Entrance fee includes 30 minutes of orientation + 3 hours of climbing
· We will meet at the park at 12pm (we can also meet at the gym and carpool)

If you have been to the gym in the past few weeks you might have noticed there is a lot going on.  We are now putting the finishing touches on the new space.  The rig is almost complete, the platforms are ready for snatching and jerking and the mats are down.  We will be fully operational in there by this Saturday which will be very exciting for all of us.  We will really give the new space (gotta think of a better name for it...) a proper breaking in with "Grace."  This Saturday, October 18th we will be holding a fundraiser called Barbells 4 Boobs.  "What is that," you ask?  "How do I join," you query?  In short, it is an organization that wants to raise awareness for breast cancer.  Not only that, they want to provide free screenings for women to detect breast cancer as well.  So while you are doing 30 clean and jerks for time this Saturday and you feel like your heart is going to explode out of your chest, ask your friends and family to shell out a few bucks and help spread the word for a good cause.   Follow this link to our team page to find out more.  Click HERE.

And for your viewing pleasure, here are some CrossFit Athletes doing "Heavy Grace."

Camille and Jenn

Rich Froning Jr.

In case you haven't been around the gym in a while, here's an update for you.

1.  We are expanding.  Like, a lot.  Like, we are doubling the size of our gym.  We are still in the construction phase so please excuse the messy floors.  Take a look at this link through twitter so the latest photo of the new space:  Click HERE

2.  Barbells 4 Boobs:  On Saturday, October 18th from 8am - 12pm we'll be running the B4B charity fundraiser WOD.  We'll be tackling "Grace" again this year (30 clean and jerks 135/95) so get those oly shoes and wrist wraps ready! Take a look at our team page for more info: Click HERE

 

Now check out this video from Navy SEAL Kirk Parsley on America's biggest problem.  Well worth the 17 minutes!  Click HERE

 

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