Rest Day

Ice Cream and Kettlebell Swings

Want to join CFSBK or know someone who might?? Check out these two new Foundations cycles coming up in April.

April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 - 5/5
Register Here!

April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13

Register Here!

Tell your friends!

We are running a normal class schedule this weekend. Hope to see you there.
Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm


WOD 3.31.10

3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m

Rest as needed between rounds

time and load to comments.
compare to 10.08.09
suggested back-off week

Assistance Work
Foam Roll
Ring Rows 5x8

Mike V
Mike V at the Sectionals

Our next cycle of focus lifts will be as follows:
Squat Variant: Overhead Squat
Pull: Deadlift
Upper Body:  Bench Press

If you can't Overhead Squat due to exisiting mobility limitations, high bar back squats will be performed instead.  Deadlifts will betaken from dead starts, lumbar flexion is considered a scale and a missed lift.

Please watch these videos on the Overhead Squat from

Overhead Squat Basics
Overhead Squatting Safely

Overhead Squat Competition


Push Jerk

(E4/4) Max effort

Post loads to comments.
compare to 3.24.10

"Death By Box Jump"
Perform 1+ Box Jump every :30 interval until you can't keep up with the clock.

Post rounds completed to comments.

Assistance Work
Hip Extensions 3x8

Coach Nick warms up on the Erg


Rest Day

Brandy from CrossFit Queens hits the Chipper

CrossFit South Brooklyn Affiliate Team Tryout Times are as follows:

A WODs: Saturday 4/3 @ 9am-11am
B WOD: Sunday 4/4 @ 930am
A WODs: Monday 4/5 @ 6:30pm
B WOD: Tuesday 4/6 @ 7pm

If you can't make either of these options, please contact David(at) and we'll see about arranging a separate time.  Please confirm the slot you'd like to participate in via email as well.

Don't Forget about our Active Recovery Class with Coach Fox every Tuesday night at 8pm.  Feel free to bring a non-CrossFit friend!
This is your trash, America


Frequently Asked Questions


Is this for my child?

Our answer is almost always YES! 
As a broad, inclusive, and general fitness program, we have at our
disposal an
infinite set of tools to meet the needs of nearly every child.  Classes
are kept small and the teacher/student ratio is kept high so that all
get the attention they need.  We
are not
currently prepared to work with special needs children in the group
however, please contact us if you’d like to discuss any specific
concerns or have
questions about private and small group classes.

Will this conflict
with my child's
current athletic schedule?

Our programming is designed to
compliment and enhance your child's athletic life.  We want your kids to
be high achievers in the gym, but, more importantly, we want them to be
go-getters in their
daily lives both on and off
the field.  We can tweak programming as necessary to compliment your
child's on/off-season sports-specific needs.  Please contact us directly
for further details.

Is weightlifting
safe for kids?

At CrossFit, strength training is a
major part of our programming for both kids and adults.  There is a
concern about the safety of strength training for children and there is a
deal of misinformation and outdated material regarding kids/teens and

current recommendations by the American College of Sports Medicine
(ACSM) and
the National Strength and Conditioning Association (NSCA) are that
training, when done under proper supervision with an emphasis on
technique, is
not only safe but highly beneficial.  In our classes, kids will be
introduced to light loads and will be trained to move them safely and
efficiently with the focus on correct technique. For further information
on the
NSCA and ASCMs recommendations please follow the links below. 

Resistance Training

NSCA Position Stand on Youth Resistance

How are classes

While we believe in constant variation
in terms of the activities your child will engage in during CrossFit,
class will follow a consistent format as outlined above.  All times are approximate.


What is the coach/student ratio?

We do our best to maintain a ratio of at least 1 coach to every 5

What if my child is more or less advanced than their
age group?

Our age groups are more general
guidelines than hard and fast rules.  We want your child in the class
where they feel most comfortable and motivated to work hard and learn. 
This can be managed on an individual basis and we encourage you to
contact us to
discuss it. 

What do I need to

Your kids are good start!  Kids
should wear comfortable
clothes to work out
in (such as a t-shirt, shorts, sweatshirt,
and sweatpants).  Please make sure your children dress seasonally and
encourage layers. 

Should my child eat before/after class?

We recommend that kids have a snack
(fruit, veggies, protein) about an hour before class so they have the
energy to fuel both work and play.  We also recommend that kids pack a
post-workout snack (fruit, veggies, protein) to eat immediately
after class.  Please avoid sugary sodas and sports drinks as well as

Do you offer any

Yes, we do offer discounts for
families with more than one child and for children of current CrossFit
Brooklyn members.  Please email us for further information.

Sessions are 8 weeks long…do my kids
need to attend every class?

At CrossFit Kids we have
developed a curriculum to develop your child's skill set over time. 
Each class builds on the Skill Focus set introduced in the previous
classes, so
it is best for both them and the class that they make all 16 classes in
session.  We understand that due to sickness, family emergencies,
vacations, etc, that may not always be possible
However, prior to signing up, know that this is not a drop-in
program.  Please try and let us know in advance if your child will be
absent for certain classes. 

Can my child bring a friend?

We love having guests and
visitors at CF Kids.  Please notify us at least one week in advance if
your child would like to bring a friend to class.

For more information, please contact Shane Williams at Shane(AT)

Back to the CrossFit Kids page



(E4/4) Max Effort

Post loads to comments.
compare to 3.22.10

Assistance Work
Kip Swing Practice
Strict Pull-Ups 3x10
Increase the resistance or decrease the assistance from 3.22.10

If you've got it, flaunt it

Congratulations to everyone who competed in the CrossFit Sectionals this weekend. Here's how we did:
Laural M 14th
Brandy M 17th
Anne W 19th
Nicole S 28th
Mike V 65th

Great Work, Team!

On April 18th the Tze Chun Dance Company will be performing their new piece, "Parlour Games" at CFSBK.  This show is at 5pm and Free to the public, classes will not be affected.

We will not be holding classes on April 11th for Rob Wolf's Nutrition Seminar.  Please adjust your weekly attendance accordingly.

A Virtual Tour of the Sistine Chapel


WOD 2.28.10

Perform the following couplet every minute, on the minute for 15 minutes
3 Deadlifts, 275/185
9 Burpees

To increase or decrease the intensity of this workout, modify either the Deadlift WEIGHT and/or the number of Burpee REPS

Post rounds completed and Rx to comments.

Accessory Work
Kettlebell Lifts

Coach Jeremy does some sled work