CrossFit South Brooklyn

Established 2007

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Tuesday 12.31.24

Posted on Monday, December 30, 2024

Workout of the Day

STRENGTH

Overhead Squat
5 sets of 3 reps @ 2011 Tempo

Notes
Athletes may do sets across or build in weight. Use a two-second descent on each rep, to the depth that you own with heels grounded and elbows locked out.

PARTNER METCON

AMRAP 13 MIN
11 Kipping Toes to Bar
11/9 Cal Row
9 Burpees over the Erg

Notes
Partners alternate movements: Athlete A completes TTB, Athlete B completes TTB, A rows, B rows, etc.

Intent is short, tough efforts on repeat. Scale back reps or movement complexity on the TTB/burpee so no exercise takes you individually longer than 35 seconds.

Use the warm up period to get your transitions down! Team work makes the dream work.


CrossFit Group Class Programming Template (WK3/3)


Thats a WRAP on 2024!! Thank you to everyone who made CFSBK a part of their life this year and especially our amazing staff that keeps this big machine running.

How did we do in 2024?

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form


Holiday Schedule

Tuesday 12/31 (NYE)

CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 1/1 (NYD)

CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm

| Filed Under: Workout of the Day

Monday 12.30.24

Posted on Sunday, December 29, 2024

Workout of the Day

STRENGTH

4-5 Progressive Sets
A1. Front Rack Box Step Up x 6-8 reps each side
A2. Strict Pull Up x Max Reps -1

Notes
On both movements, use a “slower-down, faster up” tempo, meaning you control the full range of motion in your descent after each challenging rep.

Box Step Ups: Use a box height that puts the top of your knee just above the crease of your hip. Start with an empty barbell, build as mechanics and strength allow. Keep any push off from the bottom leg minimal, especially as you fatigue. Before initiating the movement, shift most of your weight into the leg that’s on the box. Stand all the way up on theh working-side leg before the non-working leg steps to the box. You may leave your foot on the box throughout the set today. These are not alternating. Rest as needed between sides.

Pull Ups: leave 1 rep in the tank on each set.

Scaling:
Rx+ Weighted
A. Bodyweight
B. Negatives x 2 reps per round @ 51A3 Tempo
C. Box Pike or Band Assist

METCON

For Time:
60 KB Swings (32/24/16kg)
40/32 Cal Bike

Notes
Intent 4-7 min. You might need to go to the dark place today…

Chipper style workout. Move to the bike after finishing 60 Russasin KB swings. Choose a weight that you can do at least 20 reps with unbroken.

Athletes who are very comfortable overhead may choose to scale up to an American/Overhead swing, where the bottom of the bell finishes pointing at the ceiling. We will be going overhead tomorrow.


CrossFit Group Class Programming Template (WK3/3)

New Flexibility Class starts this Saturday!

Enhance your full-body range of motion with Fit & Flexy, an all-levels active stretch class designed to complement your CrossFit training. Each week alternates target areas to match the demands of the current CrossFit cycle, helping you move deeper, recover faster, and unwind after a tough workout—or a long week. With consistent attendance, you can aim for measurable mobility gains that translate directly into improved performance. Requests are always welcome to tailor the class to your needs.

As a bonus, it’s great cross-training for The Upsidedown Class (handstands!). Join us! Dogs welcome…Pet photos accepted in lieu of dog attendance

Schedule

Saturdays 10:10am-11am in the Annex

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment.


Holiday Schedule

Tuesday 12/31 (NYE)

CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 1/1 (NYD)

CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm

| Filed Under: Workout of the Day

Sunday 12.29.24

Posted on Saturday, December 28, 2024

Workout of the Day

STRENGTH

Front Squat
3-3-3

Notes
In about 16 minutes, build to a heavy 3 on the front squat. Up to RPE 8/10, 1-2 reps left in the tank.

METCON

For Time:
130m Run
9 Front Squats
9 Handstand Push Ups OR Push Press
270m Run
12 Front Squats
12 Handstand Push Ups OR Push Press
400m Run
15 Front Squats
15 Handstand Push Ups OR Push Press

Notes
Use about 50-60% of your heaviest 3 in the strength piece. It should be a weight you can do each round in 1-2 sets. Barbell will come from the floor for these squats (power clean and get set OR full squat clean on first rep).

HSPU can be strict or kipping today. Prerequisite to kip is at least 1 full ROM strict rep when fresh!

HSPU Scaling:
A. Volume: 6-9-12
B. Range of motion: up to 1 abmat
C. Push Press!


CrossFit Group Class Programming Template (WK2/3)


Chimene tossing the 50lb DB around under the the eye of Judge Rebecca at Fight Gone Bad

“Lets calm the F Down” A Nervous System Regulation Workshop (Free!)

MiriamLevin-516.jpg

Next Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!

Register here!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.

| Filed Under: Workout of the Day

Saturday 12.28.24

Posted on Friday, December 27, 2024

Workout of the Day

PARTNER METCON

For Time:

Row 4000m

AND

14 Rounds of:
10 Deadlifts (185/125/85#)
50 Double-Unders

Notes
Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion.

The workout is complete when each partner has done 7 rounds of work and the team has reached 4000m total on the erg!

Do not reset your erg today; keep it counting up to your total throughout the workout!

Barbell should be a light-moderate load that you could complete 10 reps unbroken, though you may strategize differently in the workout.

Double unders should be completed in under a minute. Scale as needed:
A. 30-40 Reps
B. 30-40 sec DU practice


CrossFit Group Class Programming Template (WK2/3)


Stephany F locking out a heavy deadlift

New Strength Cycle classes starting 1/6

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Eligibility
No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

| Filed Under: Workout of the Day

Friday 12.27.24

Posted on Thursday, December 26, 2024

Workout of the Day

ASSISTANCE

3-5 Rounds for Quality:
6-10 Kipping Pull Ups*
12-16 alt Dual KB Front Rack Reverse Lunges

Notes
Use this time to dial in your kipping pull-up technique. Here are some ideas of how to play…

Pull up progression:
Novice: 5 Kip Swings + 5 Band Strict Pull Ups
Intermediate, swing focus: 3-1-3 Kip Drill (3 swings + 1 partial/full pull up + 3 swings)
Intermediate, linking reps focus: Top down Kipping Pull Up (pause and push away)
Advanced: Unbroken sets and/or working towards Chest to Bar

STRENGTH

Wide Grip Bench Press
8-6-4-4

Notes
Take 2-3 warm up sets, then start with moderate load for the set of 8 and add weight each time.

Leave 1-2 reps in the tank on the first 3 sets and flirt with the edge on your final 4.


CrossFit Group Class Programming Template (WK2/3)


“Trying to make time for myself as a new mom can oftentimes be difficult. Diapers & Dumbbells provides me with the space and opportunity to focus on me, my physical strength, and mental health, as well as offering an environment to fellowship with other similarly situated moms. It has been one of the highlights of my postpartum journey!”
by current D&D participant Jhounelle (and Aaron!)

Finding your grip

Today’s bench press calls for a wide grip variation. Check out the 3:00 video below to see how to find your conventional grip, then take it 1-1.5x palm lengths wider for today’s lift.

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

| Filed Under: Workout of the Day

Thursday 12.26.24

Posted on Wednesday, December 25, 2024

Workout of the Day

ASSISTANCE

3-4 Rounds:
12-16 DB Pullovers @ 3 sec down
12-16 alt Seated Pike Overs (6-8ea)

Notes
Rest 30-60 sec between exercises.

Start with a light load on the pullover to get a feel for positioning and tempo, and then increase to something challenging for the rep range across the rounds.

On pike overs, the height you lift over is less important than the quality of your reps: strong, straight legs, controlled lift and lowering. Hands forward = more compressed, more challenging. Hands back = less compressed, more forgiving position.

TEAM METCON

AMRAP 18 MIN
80′ Sandbag Bear Hug Carry
80′ Dual KB Farmer Carry
10/8 Calorie Bike

Notes
In teams of three, rotate through full rounds of work. Intent is very high effort, high output, and then a longer rest period.

Pick a heavy bag and KB’s and get a bit reckless on the bike!

Carry Distance = 4 x 20′ Segments


CrossFit Group Class Programming Template (WK2/3)


The staff wall is complete!! Thanks to JB for putting this together. Too many cuties to process!!

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

| Filed Under: Workout of the Day

Wednesday 12.25.24 🎄

Posted on Tuesday, December 24, 2024

Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes:
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then one wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

There is a 30 minute time cap. This is the same workout we did last year — try to beat your score!

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk: Scale back range of motion to an angled wall hold for 5-10 seconds OR Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Straight arms throughout. RX’d movement is the knees truly touching the elbow joint, not the tricep. Scale: hanging knee raise, knees above the hips.


CrossFit Group Class Programming Template (WK2/3)


Thank you to everyone who gave the gym holiday cards! Ya’ll are too sweet.

Holiday Schedule Today

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

| Filed Under: Workout of the Day

Tuesday 12.24.24

Posted on Monday, December 23, 2024

Workout of the Day

EMOM x 24 MIN
A. Bike x 40 sec
B. Row x 40 sec
C. Shuttle Run x 40 sec
D. AMRAP Strict Chin Up x 40 sec

Notes
The magic of today’s workout is finding your threshold pace — what’s the calorie or rep count you can hold on the first 3 stations consistently? Not coasting, not red-lining, just working hard and steady.

Game the chin ups however you like to maximize your reps across the 6 rounds. Make sure the elbows extend fully at the bottom of each rep and the chin breaks the vertical AND horizontal plane of the bar at the top.

If scaling, choose a method you can do about 4-6 reps in a row when fresh. These will add up!

Chin Up Scaling:
A. Bodyweight
B. Box Pike Foot Assisted
C. Band Assisted


CrossFit Group Class Programming Template (WK2/3)


Post–workout family photo at 33 weeks pregnant! Steven and I have discovered a whole new side to CFSBK as expecting parents and feel so grateful for all of the advice (and stuff) we have received from this incredibly supportive community. Shoutout to all of the friends, coaches, and expecting/recent parents in the CFSBK family who have helped us navigate this phase as we prepare for the exciting next chapter -Lauren

Holiday Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-12pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

| Filed Under: Workout of the Day

Monday 12.23.24

Posted on Sunday, December 22, 2024

Workout of the Day

STRENGTH

Rack Jerk
3-3-3-3

Notes
These can be push jerks or split jerks, whatever you’re more comfortable with!

Novice/Intermediate lifters can work at moderate loads that allow for consistent technique. Advanced lifters should build to something very challenging by the last set or two.

METCON

4 Intervals of

In 1 minute:
15 Push Ups
AMRAP Power Cleans in remaining time

Rest 1 minute between intervals

Notes
The intent is to have at least 30 seconds to accumulate reps on the barbell. Scale the push-up volume or difficulty as needed to achieve the stimulus across the 4 rounds.

Power Clean: use a moderate load you’re confident doing repeated singles with. 65-75% of a 1 rep max is a good guideline.

Push Up Scaling:
RX+ Deficit Push Ups on Plates
A. 7-12 Push Ups
B. 15 Elevated Push Ups (bar in rack or hands on box/bench)


CrossFit Group Class Programming Template (WK2/3)


Devi and her daughter Anoushka

Longtime CFSBK’er Devi Needs Our Support

Longtime member, Devi Aurora is reaching out to our amazing community for help. Her daughter, Anushka, is currently facing some serious health challenges, and they’re seeking support far and wide—including from her extended gym family here at CFSBK.

Below is a heartfelt explanation from Anushka herself about her condition. Please take a moment to read her story, consider helping in any way you can, and share to spread the word. Every bit of support makes a difference.


To my friends, family, and everyone else reading, 

It’s not easy for me to share this, but I feel it’s important to be open with the people I care about most. About a year ago, I was diagnosed with a rare kidney disease. This condition causes my immune system to attack my kidneys, damaging their ability to filter waste and fluid from my body. The damage to my kidneys has dramatically worsened over the past year, and my doctor just told me that my kidneys are no longer salvageable. Now, I am at a point where I urgently need a kidney transplant within the next couple of months. 

The condition I have is challenging because it doesn’t just go away. My kidneys have been working harder and harder, but they’re no longer able to keep up. There is a preventative immunosuppressant medication available that can help, but it’s too late to use it with my current kidneys. A transplant is my only chance at returning to a healthy, active life. 

While I’m on the national transplant waiting list, the wait time for a kidney can be many years, and unfortunately, I don’t have that much time. That’s why I’m reaching out to you now—with hope in my heart and humility in my request. If you’ve ever thought about organ donation or feel moved to help, I’m asking if you would consider getting tested to see if you could be a match for me. Living donation is a remarkable gift that would save my life. I do want to be very clear: there is absolutely no pressure or expectation. If donating isn’t something you feel comfortable with, I completely understand. I know this is a deeply personal decision, and simply sharing this message and raising awareness means the world to me. 

If you are open to becoming a donor, register below to be evaluated through my hospital, Columbia-Presbyterian (New York, NY). If you are based outside of NY and want to complete testing in your state, you can notify Columbia once they reach out and they will order the tests to any local center. I’m leaving some helpful links on the next page, which talk about the process of being evaluated as a donor. Please do reach out if you have any questions or want to talk more, and let me know if you are going to be tested! 

Request an appointment through the “Living Donor Evaluation Questionnaire”

The form also prompts if you are considering donation for a specific person – please contact me for any information needed to complete this section. 

Thank you for taking the time to read this and for being a part of my life. Your love, support, and encouragement give me the strength I need to face this challenge. 

With love and gratitude, 

Anoushka 

anoushka.aurora@gmail.com

Helpful links: 

– https://columbiasurgery.org/kidney-transplant/request-appointment 

– Here is where you can enroll as a potential donor with my hospital, Columbia-Presbyterian, located in New York. 

– Request an appointment through the “Living Donor Evaluation Questionnaire” – Resource 1: 

https://www.kidneyregistry.com/for-donors/am-i-qualified-to-donate-a-kidney/ – Resource 2: 

https://www.kidneyfund.org/kidney-donation-and-transplant/organ-and-tissue-donation/w hat-consider-donating-kidney 

– Some useful information if you are considering donating (evaluation process, insurance coverage, surgery, recovery, etc.)

| Filed Under: Workout of the Day

Sunday 12.22.24

Posted on Saturday, December 21, 2024

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
40-60 sec
Handstand Hold at wall
8-12 Sandbag Bear Hug Good Mornings

20 sec each
Front Scale

Notes
Handstand: If holding for 1 min at the wall is no problem, option to scale up to some free-standing practice today.

Good morning: Keep your weight mid-foot and stretch/load into the glutes as you hinge.

Front Scale: Keep both legs straight throughout; squeeze those quads and point the toes!

METCON

10 Minutes
Bike Calories

Rest 5 Min

10 Minutes
Row Calories

Notes
Perform this workout interval-style: 10 rounds x 30 sec “On” / 30 sec “Off” , where…

“ON” = 80-95% effort
“OFF” = 50-60% effort, conversational pace

Look at your RPMs or Watts. Aim to sustain or build your output during each “On” interval. Let the “Off” period be a relatively easy spin, like active recovery before the next tough interval.

Record your total calories accumulated during the entire 10 minute period on each machine, including the recovery intervals. Just let the machine keep counting up.


CrossFit Group Class Programming Template (WK1/3)


Tim and Tom tackle a test of tension.

Holiday Schedule

Monday 12/23
Normal Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

The Front Scale

The gymnastics front scale challenges the standing leg’s glutes, quads, and ankle stabilizers while developing hip flexion strength in the extended leg.

| Filed Under: Workout of the Day

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