Rest Day

Little Kamau puts on a Squat Clinic

Margie's Blog is officially up and running!  Check out Margie's Local for updates on her Indian Powerlifting adventure as well as info on all things nutrition and fitness.

Remember that we don't have evening classes the 16th, 17th, 18th and 19th of this month.  Our normal 7am classes are still on and if theres interest we can do 6am and 7am classes on Monday, Tuesday, Wednesday and Thursday. Please post to comments if you could make it and we'll book it. Check out the Events Calendar for a current schedule.

Remember that this Saturday, normal classes have been replaced with a Prospect Park 5K run at 9:30am.  If you're interested, please email Christian(at)CrossFitSouthBrooklyn.com to RSVP.

The Carnivores Dilemma NY Times


Back Squat


Post loads to comments.
compare to 5x5 10.29.09 and 5x3 10.5.09

Accessory Work
3 Rounds of:
12 Dumbbell Power Snatches, Each Arm
12 Reverse Lunges, Each Leg

Handstand Progressions

The King Con comic book convention hosted by our own Regan F is taking over the Lyceum this weekend.  Please check out the information below for alternatives to our normally scheduled classes and be sure to check out the Con too!


We're organizing a Prospect Park 5K run at 9:30am.  If you're interested in participaing please email Christian(AT)CrossFitSouthBrooklyn.com to RSVP.  If anyone would like to volunteer to watch everyone's bags while they run please let us know and we will compensate you with a free post WOD lunch!  More details to follow.

If you'd like to get a WOD in, you could check out any of the other local affiliates listed under the "Gym Links" tab on the right of the blog.
Otherwise, theres always the Brooklyn Beefsteak at The Bellhouse.  All you can eat naturally raised aged beef, ever flowing ale, your own commemorative pint glass and live music.  If we get a group of folks theres a discounted price too. Please post to comments if you're interested in attending.

Interactive Spine Chiromatrix



All sets will be taken from the floor today.

Post loads to comments.
compare to 7.17.09

Accessory Work
WU: 3 Rounds NFT
10 Knees to Elbows, strict
10 DB Thrusters


Gather 'Round

Remember that today is the NYC Marathon which is going right past our front door.  Please make arrangements to use the subway to cross 4th ave if you're coming from the west side of the street.

Good luck to Steph W who will be walking the marathon tomorrow with a special needs individual!
Worlds Strongest Natural Flavors webecoist
Worlds Biggest Foods Newsweek



3 Rounds For Time of:
Row 500m
12 Deadlifts, Bodyweight
21 Box Jumps

Post time and loads to comments.

Accessory Work
Handstand Review + Practice

Steph P demos the OHS at her Level 1 Cert

Tomorrow is the NYC Marathon and 4th Ave may be hard or impossible to transverse. If you're coming from the west side of 4th ave, plan on taking a little longer to get to the box. You may need to cross the street underground, the Manhattan-bound Union Street stop, 4th Ave stop and Atlantic Pacific stop all let out on the east side of 4th ave.

Happy Halloween!
Come on down in your Halloween Costume today
Pat Barber does "Christine" CrossFit


Rest Day

Good luck to Coach Margie as she travels to India to over see some competitive Powerlifting!

Foundations at CFSBK

CrossFit South Brooklyn is proud to announce a brand new Foundations
Cycle for November and early December.  Please check out the following
information regarding the cycle and read the course overview for FAQ's
and more info.  Space is limited to 8 participants so register soon!

Course Overview with syllabus, FAQ's and homework assignments. CLICK HERE


Tuesdays at 8pm and Sundays at 12pm.  Each class is 1 hour and 15 minutes long.


11/10, 11/15, 11/22, 11/24, 11/29, 12/1, 12/6, 12/8

Note: Tuesday 11/17 is intentionally skipped as the space is booked for a separate event.

Register Here!
A CrossFit Startup Guide, Pt. 1 CF Journal
Foundations CF Journal


Back Squat


Post loads to comments.
compare to 10.1.09

Accessory Work
Handstand Kick Ups
Depth Lunges 3x5e

Joe, Matt and Tushar's first class

Photography, Pollution in China Chinahush


WOD 10.28.09

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.
compare to 8.19.09

Accessory Work
WU: 3 Rounds NFT of:
5-10 Ring Dips
20 Pulls on the Erg
Elevated Samson

Timing Some Sit-Ups