Upcoming Events


09/14/16 - 10/1/16 Road to Gymnastics clinics with Coach Whit

Road To Gymnastics Clinics with Coach Whit

What is it?
A series of three clinics to improve body awareness and control, take gymnastics movements to the next level, and learn progressions for advanced skills that you can practice on your own.

We’ll run two concurrent series of clinics. Choose which you want to attend, Wednesday OR Saturday:

Wednesday Sep 14 at 7:30PM or Saturday Sep 17 at 9AM: Pull-Ups and TTB
Wednesday Sep 21 at 7:30PM or Saturday Sep 24 at 9AM:
Ring Skills
Wednesday Sep 28 at 7:30PM or Saturday Oct 1 at 9AM:
Handstand Push-Ups and Inversions

How much:
$25 per clinic! You’ll get the most out of this series by doing all three, as they’ll build upon each other. Each clinic is limited to 9 people.

How is this different than Anti-Gravity?
AG classes are designed as a complete workout with a warm-up, skill and strength work followed by some gymnastics biased conditioning. The “Road To” clinics are hour long clinics focused on dissecting one to two movements to help your understanding and development of that skill. Classes will meet in the Annex so space is limited!

Ok, cool. Can I go to group class beforehand?
While you are a human being with free will, it is strongly suggested that you do NOT do CrossFit before this class. Gymnastic movements have a high neurological component and require a lot of coordination, balance, agility, and accuracy, while also improving those skills. These things are simply better learned and practiced when you are fresh. Feel free to workout afterward if you’ve got it in you!

Are there buy-ins or prerequisites?
No, but we do recommend you have been attending group class for about 3-6 months before signing up for this series. We will provide progressions for a variety of levels.

What will we work on?
The Pull-Ups/Toes-to-Bar Clinic will involve a lot of hollow/arch drills, strict, and kipping work for both movements. We will focus on lat engagement and how to develop better gymnastics positions across the board. Please note we will not be working on Butterfly Pull-Ups in this hour.

The Ring Skills Clinic will work on ring support/stability, “I’s/T’s/Y’s”, ring push-ups/dips, and Muscle-Up progressions.

The HSPU / Inversions Clinic work will teach you more techniques for getting comfortable upside-down. We’ll work in groups and partners a lot to take our inversions away from the wall!

Bottom Line?
You can never have too much strength or too much skill. Become a cyborg! What are you waiting for?!




10/15/16 Fight Gone Bad!

It's almost that time of year again...

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Friday, September 9th, 2016.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20" box 
Push-presses, 75/55 pounds 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls "Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit...think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you're not familiar with BCF, make sure you visit their website to check them out. Or if you're lazy, at least check out their list of Grantees; we're sure you'll find one or two not far from you!

Will there be a fundraising minimum? 
While we'd love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 5th, we'll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We'll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year's main fundraising page HERE!)

Tell me more about the workout. What if I can't do it Rx'd?
Here's Coach Glassman explaining FGB in detail. And don't worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we'll have some tasty adult beverages to enjoy!

What if I can't attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won't be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I'm sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!



10/16/2016 Iron Maidens Lift 'n' Learn Session

Join Us for the Next Iron Maiden's Lift n' Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided.
Post-lifting, we're happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don't ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren't as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we'll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah's Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale's School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she's a CFSBKer.



11/19/16 CFSBK Art Show

Save the Date (and Start Making Art!) for CFSBK's Third Art Show!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK's previous Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date!

The aim of the evening isn’t to sell the work of our artists and other CrossFitting artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180'' projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated in years past, please do not repeat work you included for those shows.

We'll post again in six weeks to start putting together a roster of artists. Email Kate R. at Katharine [at] CrossFitSouthBrooklyn.com with any questions (or if you know you want to participate!).



11/6/16 Squad WOD at CFSBK

Squad WOD at CFSBK 

Date: Sunday, November 6th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads.  

After each workout, there will be a different speaker who tells her story of triumph over obstacles in a continued effort to inspire the group.  

The cost of the event is $20. The money raised will be donated to a local women's charity. 

The workouts are for all levels of CrossFit athlete from beginner to advanced. We'll have registration info for the CFSBK event soon!



12/4/2016 Starting Strength Program Total

Starting Strength Program Total on Sunday, December 4th

Coach Jeremy's and Coach Margie's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!