CrossFit Nine7

CrossFit Nine7 Strength. Determination. Motivation. CrossFit is a core strength and conditioning program.

We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The CrossFit Program was

developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

08/29/2026

Saturday Partner WOD 🔥

Start fast. Settle in. Survive the middle. Then bring it home. 😤

10 rounds alternating full rounds:
8 DB Hang Sn**ch
6 T2B
4 Bar-Facing Burpees

🏃 800m Run
🏋️ 40 Power Sn**ches (135/95)
🏃 800m Run

Then back down the ladder…

10 rounds alternating full rounds:
4 Bar-Facing Burpees
6 T2B
8 DB Hang Sn**ch

A little bit of everything today — gymnastics, barbell, running, and a partner to keep you moving when you’d rather stop.

Saturday mornings at Nine7. 🤝🔥

CrossFitCommunity Manhasset

08/22/2026

START TOGETHER. FINISH TOGETHER. 🤝🔥

Today’s partner workout was all about sharing the work, staying consistent, and keeping the pace when the fatigue started to hit.

🏃 800m Run — together
🏋️ 60 DB Hang Sn**ches
💪 50 Pull-Ups
🔥 40 Burpees Over DB
🚣 2,000m Row
🔥 40 Burpees Over DB
💪 50 Pull-Ups
🏋️ 60 DB Hang Clean & Jerks
🏃 800m Run — together

A little bit of everything and a whole lot of work in the middle. 😤

You start with your partner. You suffer with your partner. You finish with your partner.

FitnessCommunity LongIslandCrossFit

NUTRITION TIP 🍚⚡️CARBS ARE FUEL — NOT THE ENEMY.If you’re training hard, your body needs fuel to perform.Carbohydrates h...
08/21/2026

NUTRITION TIP 🍚⚡️

CARBS ARE FUEL — NOT THE ENEMY.

If you’re training hard, your body needs fuel to perform.

Carbohydrates help provide the energy you need for high-intensity training and help replenish what you’ve used afterward.

The key isn’t eliminating carbs — it’s learning how to use them with purpose.

🍌 Fuel before training
⚡ Perform with intensity
🍚 Replenish after training
💪 Pair carbs with protein to support recovery

If you’re constantly feeling flat in workouts, struggling to recover, or reaching for another coffee just to get through the day, take a look at how you’re fueling.

This week’s challenge:
Pay attention to what you eat around your workouts and how it affects your performance.

DON’T JUST EAT LESS. LEARN TO FUEL BETTER.

Eat With Purpose.
Move With Purpose.

📌 Save this post for later.

💭 What nutrition topic should we cover next? Drop it in the comments!

Carbs FuelYourTraining CrossFitNutrition PerformanceNutrition Manhasset LongIslandFitness

⭐️⭐️⭐️⭐️⭐️“This place changed my life.”There may not be a better compliment we could receive.Nine7 has always been about...
08/20/2026

⭐️⭐️⭐️⭐️⭐️

“This place changed my life.”

There may not be a better compliment we could receive.

Nine7 has always been about more than workouts. It’s about creating a place where people know your name, notice when you’re not there, celebrate your wins, and genuinely care about your progress.

We’re grateful to have you as part of the family, Iwona. ❤️

Come for the workout. Stay for the community.

07/17/2026

The timer doesn’t care if you’re tired.

Today’s challenge:
⚡ 42 Double Unders
🏋️ 12 DB Push Press
🤸 6 Wall Walks

Keep moving. Stay composed. Finish strong.

Great work today, Nine7! 👊❤️

07/11/2026

PARTNER SATURDAYS

for time w/partner

600m run
60 shoulder to overhead (95/65)
60 pull ups
400m run
40 power cleans (135/95)
40 chest to bar
200m run
20 clean & jerks (185/125)
20 bar muscle ups

🏆 THE RESULTS ARE IN! 🏆After 60 days of hard work, consistency, and commitment, it's time to recognize the incredible tr...
07/10/2026

🏆 THE RESULTS ARE IN! 🏆

After 60 days of hard work, consistency, and commitment, it's time to recognize the incredible transformations from our Nutrition Challenge!

🥇 1st – Iwona
🥈 2nd – Marianna
🥉 3rd – Joe Greco (Best Body Recomposition)

These results weren't based on the scale alone.

We used our InBody Scanner to measure real body composition changes, including:
✅ Body Fat Lost
✅ Body Fat %
✅ Muscle Retention
✅ Overall Transformation

To everyone who participated…

Congratulations. Whether your name is on the podium or not, showing up for 60 days and building healthier habits is a win that lasts far beyond this challenge.

This is proof that consistency beats perfection. 💪

Who's ready for the next challenge? 👀🔥

Real life doesn’t wait for you to find the perfect workout time.That’s why your workouts need to fit your busy schedule,...
07/08/2026

Real life doesn’t wait for you to find the perfect workout time.

That’s why your workouts need to fit your busy schedule, not the other way around. At CrossFit Nine7, we design high-intensity workouts that deliver results in less time, so you can stay strong without giving up your day.

Join a community that understands your hustle and supports your goals.

Come try a FREE no-sweat assessment and let us build a plan that works for you.

https://www.crossfitnine7.com

Ever struggled to use your gym strength in real life?Functional fitness trains you to move better outside the gym. It bu...
07/05/2026

Ever struggled to use your gym strength in real life?

Functional fitness trains you to move better outside the gym. It builds strength that helps with everyday tasks like lifting, carrying, and climbing.

At CrossFit Nine7, our workouts focus on real-world strength and mobility so you feel powerful all day.

Try a FREE no-sweat assessment and see how functional fitness fits your goals.

Link in bio

🏆 JUNE CONSISTENCY CLUB 🏆Success isn't about being perfect—it's about showing up, week after week. These members made th...
07/03/2026

🏆 JUNE CONSISTENCY CLUB 🏆

Success isn't about being perfect—it's about showing up, week after week. These members made the commitment, stayed consistent, and earned their spot on this month's 12+ Class Club. 💪

To everyone on this list... Congratulations! Your hard work doesn't go unnoticed.

And if your name isn't here this month, let this be your motivation. Reserve your classes, stay committed, and we'll see your name on next month's list. 👊

🔥 Consistency beats motivation. Every. Single. Time.

📋 Note: This list is generated from Zen Planner attendance records. Be sure to reserve your spots in class so your attendance is tracked accurately. Don't let your hard work go unaccounted for!

Address

97 E Shore Road
Manhasset, NY
11030

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 10am - 3pm
Sunday 11am - 1pm

Telephone

+15164664146

Website

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