Nutrition and Food Prep Consulation


Fueling your body is a big part of the equation when it comes to good health and fitness. Eating well is essential to becoming a better athlete, and is a powerful (and tasty) way to reverse or prevent a variety of illnesses and body composition issues. Schedule a one on one appointment with our staff to help develop the strategies you need for better health through nutrition.

For more information or to set up some sessions, please email Margie(AT)


Group Classes


If spinning class is the closest you've come to a group workout, then you've been missing out. At CrossFit South Brooklyn we've created an inclusive team atmosphere that makes training more fun and helps push each member to reach their full potential.  These daily classes are led by one of our Coaches and follow the posted workout of the day. We offer 36 Group classes every week. To view the full schedule, click here.

We also offer a scaled down version of our Group Classes called, On Ramp.  These biweekly classes are perfect for folks fresh out of Foundations or anyone who wants to spend more time learning to move better before they move faster.  To learn more about On Ramp, click here

All interested participants must complete either a Foundations cycle or 6 Private sessions before they may enter CrossFit Group or On Ramp classes.


The Foundations program is a twice-weekly 4 week course where athletes-in-training go to learn the elements of CrossFit. All the major lifts and movements will be taught from scratch with an emphasis on technical proficiency. These classes follow a group training format and can be scaled for your existing skill level. Basic homework assignments will also be assigned each cycle which will assist in your education and success within our Group Classes.

Upcoming Cycle Dates:

July Evening Foundations
7/7/11 - 8/2/11
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

July Morning Foundations
7/7/11 - 8/2/11
Tuesdays and Thursdays from 7:00am-8:15am

Register Here!

Upcoming Group cycles not work for you?  Try our 1 on 1 and Small Group Foundations cycles available by appointment.  Please contact us at to book your sesssions.
Prices and Registration Here

Please contact us if you're NYPD, FDNY, EMS, Armed Forces, a student or a member of the Brooklyn Triathlete Club for a 10% discount.

Got some questions?
Feel free to email us at Info(AT)


Personal Training


Privates are individualized sessions designed to address your specific needs. Your Coach will work with you to assess those needs and help you establish movement competency while building a base of strength and conditioning. This is a great option for anyone who has specific concerns or wants to tailor their training to reach a particular goal. You can also use Personal Training to individually prepare you for our general Group classes.  Additionally, we also offer semi private and small group training.

Individuals with significant health or orthopedic issues are strongly encouraged to start with Personal Training.

To view our rates, please visit our online store here.

Please email Info(AT) to set up your sessions today!



(E4/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 1.2.10 and 12.30.09

AMRAP 15 Minutes:
10 DB Mid Hang Power Snatches, each arm
20 Box Jumps
30 Sit-ups

Post rounds, weight and box height to comments.

Scott L attempts a push-up max

For anyone who missed the CrossFit Total on the 2nd, we're going to host a make-up Total this Thursday at 7pm.  If you're interested, please email Jeremy(AT) to RSVP.


Rest Day

M and L
Malcolm and Laurel in California

We only have 6 more days at the Brooklyn Lyceum.  What are some of your favorite things about the space? What will you miss most?



(E/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 12.28.09

Assistance Work
1500m Pace row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating between 20-23 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50


Because we're going to be moving equipment out of the lyceum on Sunday, January 10th, the first meeting for the Primal Quest has been moved back one day to Saturday, January 9th at 1pm. We will be meeting in the Cafe of the Lyceum (no gloves required).  Please RSVP to Margie(AT) if you plan on attending.

Anyone who's expressed interest in helping with the move on Sunday, the Lyceum asked us to move the big stuff after 3pm so we're not disrupting Cafe hours too much. 

Anyone who ordered Jump ropes should pick up their rope. They will be located in a large box by the pull-up bar with a clipboard listing everyone's order details.  After taking your rope, please cross your name off and put the money into the envelope.



5 Rounds for max reps of:

There  is no time component to this WOD.
you ever tried "Lynne" with strict pull-ups?  How about ring push-ups 
or dips instead of push-ups?

Post reps per round and style to comments.
compare to 5.02.09

Shree Erg
Shree warms up on the Erg

Today's classes are at 10am, 11am and 12pm

The CRASH B's are fast approaching.  Remember that Coach Nick has provided supplemental Erg workouts to help build capacity on the rower. Check them out here.

Our last day at the Brooklyn Lyceum is Sunday, January 10th.  Our Degraw Street location is near completion and awaiting its final inspection.  If all goes well, we are expected to be in our new home mid January.  A worst case scenario would put us reopening on February 1st after a 20 day black out period. Should that occur, we'll freeze everyone's accounts and provide at home workouts and some opportunities for everyone to get together and train.  Thank you so much to all our members for their patience during this transition.  We're all very excited to offer a significant upgrade in our program once we get into our new space. 

Our last day is Sunday the 10th.  Would anyone be available to help move equipment over that afternoon/evening???