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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

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

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.

Let's talk about Flex:

This Saturday CFM has 6 teams going to compete at this years Flex On The Beach!  That's twice as many as last year if you're keeping track!  Needless to say, we are getting excited and we want you guys to get excited too!  If you're free this Saturday come on down to Long Beach and grab a paleo meal, take a dip in the ocean and most importantly SUPPORT YOUR FELLOW CFMer!!  Come lend some moral support as 24 of your fellow athletes grind it out against 196 other teams from around the Tri-State area.  Can't make it down during the day?  No worries!  Come to the after party and celebrate and job well done at Coach Erika's place:

   "Hi All...writing to let everyone know...I live less than a mile from the Flex Competition on Saturday in LB and would love to have people back at the house after whether its to just shower up...have some drinks/some food..and then head out to bars if people are up for it! Let me know if your are interested... I was thinking of people are up for it..we do a BBQ style..so its easy and quick..i know we will be hungry..let me know if your in and then lets make some plans..family/friends also welcome!! I live about 10 houses from the beach walking distance so bring bathing suit if you want to go for a dip!"

     - Coach Erika 


Flex Athlete Info:

Sign your waiver in advanced HERE.

Athletes can check-in early by coming to the venue Friday afternoon between 3 PM and 6 PM or can arrive for check-in at 8:00 AM Saturday. We would like as many teams as possible to check-in early so we can get off to a good start on Saturday. 

We have on-site parking in a lot between Riverside and Edwards right by the Boardwalk. You can also take public transportation to the venue via the LIRR. 

Heads up: dogs are not permitted on the beach or boardwalk. We love dogs like any good American but they won't have anywhere to go during the event.

If you would like to carpool, we can meet at the gym at 7:30am.  Please send us an email if you are interested in carpooling: This email address is being protected from spambots. You need JavaScript enabled to view it.  

1. The 8:30pm class is canceled tomorrow (8/28). The 7:30pm class is open to all members, not just foundations. 

2. We will be closed Sunday 8/31 and Labor Day 9/1. Enjoy your weekend and stay safe!! 

3. Don't forget to RSVP to our 2 year anniversary party which is on Saturday, September 20th! Go to our events page on Facebook for more details.

4. As of right now we are trying to expand our facility to accommodate larger class sizes and more programs.  This means that Thursday, August 28th will be the last CrossFit Kids class of the summer.  As soon as we expand our facility, we will be able to continue the CrossFit Kids class and our Youth Athlete Program during after school hours.  We will keep everyone posted with progress reports as we receive them.  Thank you for your cooperation!

Here are the teams for "Class Warfare" as of 5pm Sunday evening (8/10).  Please email This email address is being protected from spambots. You need JavaScript enabled to view it. with any discrepancies. The first WOD will be announce tonight at 10pm.   

5:45 AM
Kathy R
Juan
Mike G
Jeff
Nicole
Mary Beth
Rob
Ann
Eric
Ryan C
Julie C.
Greg Anto

 

9:30 AM
Jen F.
Pete Mont.
Pat
Keith
Barbie
Linda
Marie F
Arianna
Chris F
Colleen
Denise

 

6:30 PM
Annmarie
John T
Sara
Joe M
Kat M
Steve P
Matt R
Greg A
Mike L
Teresa K
Dana
Brian R

 

8:30 PM
Katie K
Alicia C
Jules S
Deanna K
Trish M
John P
Chris W
Dave Z
Frida
Don G
Kasia G
Sheila M

 

 

 

 

Announcements:

1. Don't for get to sign up for our "Class Warfare" challenge that will be happening during the week of August 11th.  Details HERE.

2. Also, please don't forget to sign your online digital waiver.  It is linked to your Zen Planner account which is that thing you should be using to register for classes!  You can sign the waiver on your smart phone or tablet or on our iPad at the gym.

3. Then, every time you register for class, we can check you in on the iPad and then you can log your results for that day.  You can keep it private OR you can click the option to make it public where you and everyone else will see it on the leader board! For now, not every WOD will be available for the online leader board but a majority of them will.

4. Starting Monday, August 4th, every Monday and Wednesday at 7:30pm we will have an open gym for that hour.  You can come in and do the WOD or you can come in and work on some stuff you need to work on!

5. Did you register a team for Flex on the Beach??  Read this post from their FB page to get ad idea of what you're in for

"Clearing Up Some Confusion

1. There will be four (4) wods at Flex on the Beach
2. Each team athlete will participate in three (3) of them 
3. We are releasing WODs in an order not reflective of the order they will be performed in at the event, this is why the WOD number doesn't make sense yet. WODs will be ordered as follows at the Beach. Your team might start at any of the four stations.
WOD 1 - Barbell Complex (Announced)
WOD 2 - The Rig (Yet to be announced)
WOD 3 - Kettlebell Grinder (Announced)
WOD 4 - Death by 10M in high sand (Announced)
4. There will be a FINAL WOD for the top 5 RX and top 5 Scaled teams.

Any questions?"


Links and Articles:

Cheating in CrossFit

Here are few recipes from Coach Sheila:

Paleo Kind Bars

Cinnamon Maple Almond Butter

 

Hey everyone, check out this great FB post by one of our new members at CrossFit Massapequa, Julie C. I think almost all of us can relate in some way or another!

My thoughts on CrossFit:)

I have never been a competitive person—I first realized the beauty of cutting gym class when I was 14. I quickly learned that once I was there for attendance, I could easily slip out and hide in the bathroom stall for the rest of the period and my coach (and over zealous classmates) would never notice. It was an easy way to escape the pressures of competition and the possibility of failing that I so completely dreaded.
Twenty years later, I still shirk competition or a situation in which my athletic shortcomings might be highlighted. Beach volleyball? No thanks…Tennis? Nah…Even beer pong gives me anxiety (but at least there’s beer.) But, don’t get me wrong. I have always valued exercising and being fit, but it was something that I did alone—running, biking, swimming…whatever solitary activity that would burn the most calories and that I could finish the fastest. That got boring fast…
I had heard about CrossFit for a few years and it seemed to be the epitome of everything I feared. I was the kind of girl that never entered the weightlifting side of the gym where the ‘muscle-heads’ resided. I quickly dismissed this “fad workout” as something that simply wasn’t for me. I was the girl who cut gym class, remember? Yet, over time, my friends began to drop and, one by one, they were getting hooked.
I decided to investigate the infamous “box” (literally, because it’s about as small as one) and drove by one that was in my town. I followed the signs to the location and was surprised to find myself on a dead-end street. There it was in all its glory—a garage with its doors open, big weights everywhere and people staring at me. I was appalled-a deer in headlights-and I hightailed it out of there, stalling my six-speed. CrossFit just was not for me—I told this to my friends, my gym instructors and I continued with my boring cardiovascular routines.
Months later I couldn’t shake the nagging feeling and so I decided to give in and try a Foundations class. I reasoned that, if anything, I wanted to see a change in my body and it couldn’t be denied that these CrossFitters had some pretty sick physiques. So on a Tuesday night at 7:30, I approached the god forsaken “box” on the dead-end street. I had been to the bathroom six times and almost walked away, but I made myself pass through the doorway. It wasn’t that bad…a bunch of foam rollers, rubber bands, and squats. I had done that before. It wasn’t great, but it wasn’t bad. So I decided to finish the Foundations and genuinely give it a try before I made any decisions.
My first WOD, “workout of the day,” involved throwing Atlas stones, flipping tires, and dragging sleds down the block. It was badass. And…it was fun. All the other CrossFitters, if you will, commended me for taking on such a tough WOD on my first day. I experienced nothing but positive support the entire time and felt beyond accomplished when I had completed it. It felt exhilarating.
Every day the WOD is different and every day I still have a panic attack. Some days I tell myself that there is no way I am going, but most of the time I get talked into it. Most days I look like an ad for CrossFit for Dummies and most days I laugh it off. Every single day I surprise myself.
One of the greatest aspects of CrossFit are the coaches who are constantly making sure your form is correct (so that you don’t get hurt), but, more importantly, who never stop encouraging you because they never stop believing in you. They are the complete antithesis of everything I ever experienced in high school. They are your biggest fans and they make your victory all the more rewarding. This, I might add, at first can be quite intimidating—hot men and women with perfect bodies watching your poorly formed squat and your lame-ass attempt at what you thought was a burpee or a pushup. Yet, once you get past the physical prowess, you realize that coaches are the best thing about CrossFit.
This past Friday, my friend and I conquered the “snatches” and “cleans.” She, of course, had to talk me into attending the WOD and I, of course, had to visit the bathroom before leaving the house, but I did it. I made some mistakes and practiced a lot, but I did it. And it felt fantastic. I didn’t lift much weight, because, contrary to what many people think, it’s not about putting on an exorbitant amount of weight and harming your body. It’s about the movement and it’s about the fitness.
CrossFit is the most physically challenging and most rewarding thing I have ever done. It goes against every instinct I have, every fear I’ve harbored and every stereotype I have ever thought. As a woman, I am amazed at what my body can do and disappointed that I never before gave it that chance. I am amazed at some of my shortcomings, but I am more amazed at some of my strengths. And I am getting stronger every day. I have found a place that rewards my athletic abilities, helps improve on my weaknesses and always applauds my efforts. I cringe at the thought of one day having to return to the elliptical and know that I am forever changed. I know that I will never again doubt my physical or mental strength and I will never let my fear get the best of me. This girl is no longer hiding in the bathroom; she is standing tall and she is wearing her Nanos.

Let the battle of the classes begin!

  1. The 5:45am, 9:30am, 6:30pm and 8:30pm classes will be competing with each other to see who is the best, once and for all!  If you are not in one of these classes regularly and would like to compete as well, you’re name will be selected randomly out of hat and assigned to a team.  Sign-up board is up in the gym!

  2. There will be 3 WODs done over one week, Monday 8/11, Wednesday 8/13 and Friday 8/15.  There will be a party after the last class on Friday night where we will announce the victors! Bring your WOD gear incase there has to be a tie breaker.

  3. For each WOD we will take the 2 fastest times/scores (1 male and 1 female) and the 2 slowest times (1 male and 1 female) and average them out for each WOD.  The 3 averages for each team at the end of the week will be compared to see who is overall the best class.

  4. Each athlete will be scored by a peer.  Standards will be enforced and scales for exercises will be universal.  Coaches are not allowed to compete!

  5. If you can’t make one of the days then you will be able to make it up on one of the off days.  All WODs must be completed by COB Friday, August 15th.

For starters, the unknown guy pictured above is demonstrating real strength.  Double anvil holds that look as if he was holding two jugs of milk!  Source

Here is a breakdown of different lifting shoes.  Article

If you're a coffee fiend AND you like to get your WOD on, check this out! Blog/Coffee Shop

The first event for Flex on the Beach was announced! Are you signed up yet?? Video

Last but not least, we will be holding an inter-box competition so see which class is the best.  Details will be announced ASAP.  Let the "Class Warfare" begin!!

 

 

 

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