Rest Day

Happy Holidays from the SBK family to yours!

CFSBK Holiday Schedule

Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule


What is your favorite holiday memory? (This is ANY holiday. Christmas, Hannukah, Kwanzaa, Boxing Day, etc.)



Rest Day

Carlitos G.-Kid Gone Bad

CFSBK Holiday Schedule
Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

What's Goin' On?

As you may have noticed, SBK hasn't begun a new strength cycle yet. We decided to delay it though the holidays so you can all get a fresh start in the new year. The next cycle will begin the in first few days of January and will consist of:


Squat Variant - Overhead Squat

Pull - Deadlift

Upper Body - Bench Press


Right now we're not in a classic back off week, so if you're still coming in 3-5 days a week consider taking a few days in a row as low intensity/active recovery days. Until the cycle starts we'll continue our play with max effort lifts, novel WODs, gymnastics, and skill work. 

The Deadlift and Viagra
Best. Christmas. Song. Ever. 


WOD 12.23.10

For time:
30 Back Squats @ Bodweight
1000m Row

Post load & time to comments. 
Compare to 7.24.10

The CFSBK 2010 Winter Challenge shows their "Game Face"


Get Strong(er) in 2011

Coach Jeremy's first Strength Cycles of the New Year begin next week!  That's right, 8 weeks of Squats, Deads, Presses, Bench and Power Cleans!  Space is limited to 8 people per cycle so sign up now!
Register here and get your strong on!

January Cycle A
1/3/11 - 2/25/11
Mondays and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

January Cycle B
1/4/11 - 2/27/11
Tuesdays and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am

Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT) to discuss placement.


A Reversal On Carbs Los Angeles Times


WOD 12.22.10

Max Reps in 90 seconds-KB Swings 24kg/16kg
Max Weight in 30 seconds-Snatch x 2

Repeat for a total of 5 cycles.
*Athletes will receive 1 point for each lb on the bar and 1 point for each KB swing

Post score per rounds to comments.

Accessory Work
Practice Rolls to Candlesticks for 10 Minutes

Sarah H. locks out. 

Crossfit draws heavily from three movement pools and seeks for competency in each:

1. Gymnastics (Calisthenics, Ring Work, etc)
2. Weightlifting (Olympic Weightlifting, Powerlifting, KB work)
3. Monostructural (Running/Sprinting, Rowing, Jump Rope)

Do you feel balanced across all three?  If not, where do you feel most adept?  Where do you feel like you need the most work? 


Roll to Candlestick and Roll to Candlestick with Hands Down
John Welbourn wants you to do Yoga


Rest Day

Time to get back on the wagon.

Going Primal in 2011
CFSBK wants you to start your new year right and what better way to kick off the new year than with a Paleo Challenge and Potluck?!  Here are the details:

SBK Community Paleo Potluck
When: January 15th at 6pm

What: Eat some good food, chat with old friends and meet some new ones! This is a great opportunity to share recipes, talk nutrition and recovery strategies for the new year and have some fun while doing it!

: Please email info(at) to confirm that you'll come, also, please let us know what you'd like to bring so we can coordinate dishes.

2 Month Paleo Challenge
What: Clean up your nutrition and sleep habits for 2 months.

Prizes:  Participants in the challenge may choose to submit a "before" photo by January 5th which will be compared to an "after" photo at the end of February.  The top male and female will win 2 months of comped training at CrossFit South Brooklyn.  Please submit photos (profile and head on views, bathing suit or reasonably tight fitting garments) to info(at) 


For those who are eating strict paleo, are predominantly paleo or just joined us for one of our past challenges what have been your experiences?  Notice any changes in performance or energy levels?  What about metrics like body composition or blood work?

How was the transition from your previous eating habits to your new-fangled regimen?  What were your most successful strategies that allowed you to eat like our paleolithic ancestors?

Mommy, what's Paleo?
What does eating Paleo really mean?


Rest Day

Sarah goes overhead. Margie goes wild.




"Partner Cindy"

As many collective rounds as possible in 24 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Partners will alternate 2 minute intervals of one partner working while the other rests.  The rep count will pick up where your partner leaves off.

Post Partner, Rx and work completed to comments.

"Mini-Cindy" WOD Demo CrossFit

Ariel Deadlift
Ariel's 210lb Deadlift PR at the Total

CFSBK Holiday Schedule

Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

Competitive Group Gymnastics