Modified "Kelly"

4 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots 20/14

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Accessory Work
Deadlift Therapy

Hoover Ball!

Greg and Annie do "Fran"



In keeping with CrossFit's recommendation to "regularly learn and play new sports", we're taking a break from traditional programming to experiment with some games today.  Please note that there are no formal Group classes or Teaser classes.

When: 11am-1pm
Where: SBK!
What to bring: Comfortable, warm clothing and some food or drinks if you can.
Cost: Free!

Hoover Ball
Invented in 1928 by President Herbert Hoover's physician, Hoover Ball combines elements of Volley Ball, Tennis and medicine ball throwing into a dynamic and physically challenging game. 
2-4 per team
To score:
Your opponent fails to catch a serve/return.
Your opponent fails to return the ball over the net.
Your opponent throws a ball out of bounds
First team to 16 points wins.
Fair Play:
Each ball must be caught and returned immediately, passing and traveling are not allowed.  Players in the front court must return the ball to the opposing teams back court unless an exception is made for certain athletes.

CrossFit Dodge Ball
CFDB is played similarly to traditional Dodge Ball with the exception that when an athlete loses a point he or she must do 10 penalty reps of an exercise before returning to the game.  The team with the most accumulated points at the end of the time limit wins.
3-6 per team
To score:
You hit an opponent below the neck.
You catch a thrown ball.
You knock a ball out of an opponents hands.
You force an opponent out of bounds.
The team with the most points at the end of ten minutes wins.
Penalty Reps:
Pattern Balls: 10 Burpees
Silver Balls: 10 Dumbbell Thrusters
Blue Balls: 10 Box Jumps

January Foundations preps for a WOD


Rest Day

Jacinto "Warrior" t-shirts and tank tops are now in!

Thanks to John C. for designing and Rob M. for producing these awesome shirts.  Much respect to the living legend, Jacinto Bonilla for obvious reasons.

Scenes from Indonesia
Jason McElwain, Autistic Basketball Hero



21-15-9 reps of:
Clean 135 pounds
Ring dips

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compare to 10.26.08

Accessory Work
Spinal Flossing
Hip Stretches


Hooverball Party!
Classes are off! Hooverball is on! (and maybe some CrossFit Dodgeball too)

This Saturday, we are scrapping our regularly scheduled program for a little fun and games, CrossFit style. Come throw heavy balls around, eat paleo snacks and drink (non-paleo) beer. NFT.

The Details:
When: Saturday 11-1pm
Where: Upstairs at the Lyceum
Who: SBK peeps, family and friends

This is a BYOpaleo! If you'd like to bring snacks and/or beverages, email Margie at

Please note: All classes, including the teaser, are cancelled. There will be an hour of open gym after 1pm if you need to get more action. Or you can just retire to Sheep Station for more beer and burgers. (Without the bun of course.)

Coach Glassman at the National War College CF Journal Free Downloads
Lecture Pt. 1
Lecture Pt. 2
Q&A Pt. 1




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Accessory Work
As many rounds as possible in 12 Minutes of:
12 Pull-ups
12 Burpees

Foam Roll

Coaches Jacinto and Shane

John C. and Erik take CrossFit outdoors and hit the "Deck of Death" at CFSBK's original stomping grounds, St. Mary's Playground. Have fun with your WODs and remember that no scenario is too austere for functional fitness.

Burpee Standards
Take Bacon. Add Sausage. Blog NY Times


Training Services

We offer a variety of training services at CrossFit South Brooklyn.  Please review the categories below and choose which option is best for you.  If you have any additional questions, don't hesitate to contact us.


CrossFit Group Classes
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. Learn more...

Interested? Check out our Free Weekly Intro Classes!

Personal Training
One on one sessions are designed to address your specific needs.  Your coach will create a plan and work with you to achieve your goals in a fun and encouraging environment. Small group training is also available. Learn more...

South Brooklyn 8 Week Strength Cycle
We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. Our Strength Intensive takes you through an 8 week lifting cycle that has been proven to increase your ability to move large loads. Learn more...

Active Recovery Class
Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", but making little if any progress? Our weekly active recovery class is a great place to spend an hour performing both soft tissue work and intelligent mobility training. This class meets Tuesdays at 6 and is open to non-members as well. Learn more...

Nutrition and Food Prep Consultations
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. Talk to one of our Coaches about developing an personalized nutrition strategy. Learn more...

Olympic and Power Lifting Platform Rental
Looking for somewhere to lift seriously with like-minded individuals?  Contact us about platform rental at CrossFit South Brooklyn.  We're equipped with two regulation platforms, jerk blocks, metric bumpers, Eleiko barbells and all the strength training equipment you need. Learn more...


Coaching Staff

David Osorio, Head Coach and Owner

David comes to the CrossFit community with over 6 years of training experience ranging from physical therapy clinics to competitive speed schools. Additionally, David holds a B.S. in Exercise Physiology from West Chester University of PA and is a Level 1 certified CrossFit Trainer. 
CrossFit South Brooklyn was started by David back in 2007 out of St. Mary's Playground in Carroll Gardens.

Contact: David(at)

Shane Williams, Coach
, CF Kids Coach
Shane is one of our most diverse coaches and a pillar of this program.  With experience coaching a wide variety of individuals, Shane's patience and compassion make him ideal for all newcomers, experienced athletes and youths alike.  While he's best known for Group Class instruction and Private training, Shane also leads our new CF Kids program.

Contact: Shane(at)

Margie Lempert, Coach
, Nutrition Specialist
Margie's love and understanding of nutrition, sustainable agriculture and cooking make her our resident food specialist.  If you've got a specific goal in mind or just want to clean up your diet, Margie can help you every step of the way towards better health and longevity through better eating.  Contact her for a consultation or for personal training.

Contact: Margie(at)

Jeremy Fisher, Strength Coach

If you train at South Brooklyn, you've probably witnessed some of Jeremy's many feats of strength and conditioning.  Not only is Jeremy one of our top athletes, he's also our go to person for all things Strong.  With an uncanny attention to detail and a profound understanding of strength training, Jeremy can help you take advantage of all the benefits of being able to pick up (really) heavy stuff!

Contact: Jeremy(at)

Chris Fox, Coach, Corrective Exercise Specialist

A former natural foods chef, Christian has been training a variety of populations from 8 to 80 years old for over 4 years now.  With a special eye for mobility issues, he specializes in pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns. Christian has an AAS degree in Exercise Science from Cuny Kingsborough and is NASM CPT/CES certified as well as a CrossFit L1 Trainer.


Nick Peterson, Rowing Coach

Nick is our in house Rowing expert available for 1-on-1 training on the Concept 2 Rowing Machine.  Whether you're a novice looking to improve your technique on the erg or an advanced athlete looking to take your rowing to the next level, Nick is your man.
13 Years of Rowing Experience include:
2000 Olympic Games, Quadruple sculls
1998 and 1999 World Championships
Royal Henley Regatta Winner
Rowing Team, Harvard College

Contact: Nick(at)