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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

  • Strength and Conditioning
    Strength and Conditioning
  • Family Community Strength
    Family Community Strength
  • Power Speed Endurance
    Power Speed Endurance
  • Personal Growth Support Agility
    Personal Growth Support Agility
  • Stamina Accuracy Virtuosity
    Stamina Accuracy Virtuosity

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.

Kids Spring Break Classes: We are happy to announce that we'll be running Kids Fitness Classes over Spring Break!  Starting April 14th-18th at 11:30am have your kids enjoy their spring break with some fun-filled fitness classes. We will be building coordinations , balance, speed, and agility in our kids at CrossFit Massapequa through exercise and gameplay! Space is limited to 20 children. Don't miss the opportunity!

Flex In The City:  Please come down on April 19th and support our CFM teams competing at the 69th Regiment Armory in NYC!  Here are the detail for the event.

Memorial Day Murph:  Who's ready for Murph?  We are currently in the works of planning a big event for that weekend.  We're thinking pig roast, beers, an insane WOD and great time! Stay tuned for more info...

Some basic "rules" to follow in any CrossFit gym. -Link

Judge slowly. Stay motivated! -Post

To all paleo people:  This photo series illustrates why sugar is not a normal part of the human diet.  This is how you get honey in the wild. -Site

Don't panic, this doesn't mean you are going to get cancer.  Just remember, everything in moderation. -Article

Great tips from CFM Coach Andrew on morning routine and planning ahead:
Morning Routines Make or Break Us!!!!
Smooth mornings make the world go round or at least make your chances of going to CrossFit that much more successful. Leaving the house with breakfast and lunch in hand allow for you to get the most out of your day, job, and even life. Daily expenses are saved, healthy eating (which is hopefully packed) is evident, and the ability to focus on daily tasks, appointments, work detail and just generally being a pleasure to be around all starts the night before the prior morning. Ok here we go.
Step #1 - Make the plan and stick to it (you can always make changes to minor details). 
Step #2 - Start the morning routine at night (preferably after dinner).
A. Set up coffee machine.
B. What are you eating for breakfast that you have already cooked ahead of time and stored in the freezer (Video:

">Breakfast Pizza
C. Leftover dinner in tupperware in controlled portions for tomorrows lunch (Think Zone portions of Paleo ingredients or least 1 ingredient foods). (How to find real food in a supermarket!!!)
D. Pack a healthy snack so you don't binge on the nearest vending machine or office snacks. 
E. Now that your nutrition for tomorrow is taken care of (most important part of the day which will help you feel great and alert which in turn provides you the motivation and energy to get to CrossFit. REMEMBER the more sugar the more chance you are not going to CrossFit Massapequa).
Step #3 - Clothes for tomorrow laid out (WARNING: Major time reducer).
Step #4 - Finally set up a time that you need to be out of the house which you can gauge you or your family’s time management and morning success (so you don't need to have to do 70 mph down Broadway to make the train LOL!)
Step #5 – 3, 2, 1, GO!!!

Some things to think about in looking back on your morning routine and time management:
1. Multiple people in the house getting ready needs to be worked out ahead of time. (Communication)
2. Give a job so it’s not so brutal every night.
3. Wash tupperware at work to reduce amount of work to be done at home. 
4. Try to never back track, meaning plan your movements that you will never revisit the same room twice which is a time killer.
5. Successful mornings tend to produce successful afternoons which produce success at CFM.
6. Please post to comments some things that I missed on this list that work for your family and you. GOOD LUCK hope this helps.
P.S. If you work from home in your jammies, stroll into work when you please or have won the lottery disregard and enjoy.


Tomorrow we will be launching our Fit Moms Kick Starter Class!  It will meet every Monday, Wednesday and Friday at 10:30am for the next month.  There will be daycare for these classes!  These class if available for anyone new to CrossFit, our current members and is appropriate for any ability level.  Unlike our regular classes, the Fit moms classes will focus more on metabolic conditions aka cardio, and will refrain from technical weight lifting.  If you have any questions please call or email us at any time.


Important dates to remember:

March 7th - Throw down at CrossFit Cobalt at 7:30pm.  WODs will be scaled for all ability levels.  Come represent CFM and let's show Cobalt what we're made of!  Please sign up at the gym. We will be closing early that evening, our last class at CFM starts at 5pm.  

Citi Field Spartan Race April 12th: Who's ready for round two??

Flex On The Beach NYC @ 69th Regiment Armory:  We are looking for people to fill up both teams.  If you're interested please talk to one of the coaches.  

Tuxedo Spartan Sprint May 31st:  For those who aren't afraid of a little mud!  

This dude walked over 34,000 miles, all over America.  Find out why! -Video

Sitting too much can end you life early, get off your butt...after you watch this! -Video



Blog post from Coach Sheila, Check it out!



What do the contents of your refrigerator say about you?


A couple of days after going grocery shopping this week, I went to go put something back into the fridge and paused before closing the doors to take in the sight before me.  It got me thinking, what do the contents say about me?  How would someone who doesn't know me (or even someone who does) use what's inside to form an opinion about me?  Now I know looking into a refrigerator is not a portal into someone's soul, but in a way, don't the contents describe us and also define us to some degree?


Take a moment and stand in front of your open fridge...not too long though, we don't want to invite polar bears and penguins in to live with us.


Are you someone who enjoys cooking or convenience?... or convenient cooking?

Are there more labels and ingredient lists on the products inside your fridge or is is mostly fresh food?

Are you organized, know exactly what the contents are and can find them with your eyes closed or did you just discover something unidentifiable from god knows how long ago?

Is your fridge well stocked or do you use it to chill unfinished takeout, ketchup packets, a half full jar of olives and maybe a quart of milk you're too scared to smell now?

Do you enjoy variety and trying new foods or are your food choices predictable?


Now to be fair, these are not really either-or types of questions.  There may be some extremists, but most of us probably fall somewhere on a spectrum when answering them.


But I do believe the most important question we need to ask ourselves about our refrigerator status aside from what it says about us is, how do the contents make us feel?  And not just emotionally either!  What's in your fridge is what you put into your body for fuel!  So follow that question with, are you okay with that?  Because just like with most other things in life, when we don't feel good or are unhappy, we do have the power to choose our path and change.  Maybe not easily or without challenge, but one step at a time, over time we can.


Do you like what's inside?  Does it make you feel good?  Yes?...then fist bump...awesome!  Is there room for improvement?...probably for most of us.  Do you want to change anything?...because you can.



Everything wrong with the modern diet shown in different charts. -Article

Quick snack on the go.  7 different nutrition bars. -Site

All the weightlifing world records in each weight class.


CrossFit Chick Paradox. -Article

Repost:  Great vegetarian food blog. -Thug Kitchen

What happens when you attain "cover model beauty."


The science of getting nervous.


Dale Hansen puts being gay in the NFL into perspective.  


Don't forget to register for the 2014 Reebok CrossFit Games Open.  See how you stack up against CrossFitters around the world! -Site

The ultimate tool in fitness measurement and tracking. -Gear

Repost:  "Iron and the Soul" by Henry Rollins. "Friends may come and go. But two hundred pounds is always two hundred pounds." -Essay


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