CrossFit South Brooklyn

Established 2007

  • About
    • History & Values
    • Coaching Staff
    • Location & Facilities
    • Contact Us
  • Programs
  • Schedule
  • Events
  • Workouts
  • Login & Policies
    • Member Login
    • Sign Up
    • Hybrid AF Open Gym access
    • Apparel
    • Membership Policies

Monday 11.15.21

Posted on Monday, November 15, 2021

Today’s Programming

STRENGTH/TECHNIQUE

A: Jerk from Split
5 sets x 3 Reps

B: Hip Power Clean
5 Sets x 3 Reps

Notes
Both of today’s exercises should be kept on the lighter end with an emphasis on technique development. The Jerk from Split exercise should help reinforce strength, balance and stability in the receiving position of the split jerk. This also eliminates the dynamic elements so athletes can set their feet up in the correct position and put in some reps without worrying about improper foot placement. The Hip Power Clean should emphasize a dynamic third pull (where you pull yourself under the bar into the receiving position). Complete all of Part A before moving on to Part B.

METCON

“Helen”

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB Benchmark loads: 24/16
KPU: 12 / 8 / 12 Ring Rows

CrossFit Group Class Programming Template (WK2/6)


On Saturday mornings you can find me (Morgan) distributing pantry items for Camp Friendship before heading to the 11am WOD. Next week, the Camp Friendship Food Pantry is inviting the CFSBK community to get in the Thanksgiving spirit and participate in a week-long canned food drive.

CFSBK Thanksgiving Canned Food Drive

Camp Friendship — located at 6th Ave & 8th St. — hosts a food pantry that distributes pantry items and produce every week to 200+ families and homebound seniors in our community.  CFSBKer Morgan N reached out to see if we’d like to get involved and we said yes! We’ll be collecting the items below at the gym this week for the food drive, please bring something in!! You can also learn about more ways to get involved below.

We’ll have boxes for you to drop off non-perishable food items at the gym from today until Saturday, November 20th!

Most Needed Pantry Items:
– Canned Tuna, Rice (small packages preferred)
– Pasta, Tomato Sauce, Boxes of Cereal
– Dried or Canned Beans, Lentils, Shelf stable milk (dairy and non-dairy)
– Canned Veggies, Canned Fruit, Cans of Hearty Soups
– Granola Bars/Protein Bars

If you have questions about the canned food drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.

More Ways to Get Involved:

Volunteer Needs. In general, the pantry preps food on Friday for distribution on Saturday; we distribute on site at Camp Friendship and through deliveries to homes; and we staff community donation tables around the neighborhoods.

Camp Friendship is currently filling shifts in December, January and February. Whether you want to help every week or just try a shift or two, here are our needs:

Friday drivers. We pick up large orders of produce and pantry items from Wegman’s at the Navy Yard every Friday. We need folks who can get the orders around 5:30 to deliver to Camp Friendship around 6:30. Wegman’s has the order ready and paid for but it involves some lifting (their team helps) and we recommend this for larger vehicles.

Saturday drivers — around noon. You’ll pick up food from the pantry that’s already packaged and deliver to 4-6 recipients. You’ll use your own car, we’ll set up the routes, and we recommend bringing a co-pilot in case you need to double-park. Takes 90 minutes to two hours.

Saturday Community Donation Tables. Every Saturday—even in the winter—we set up multiple tables around the neighborhood to collect food and financial donations. Shifts run 9:45-11:45am and 11:30-1:30pm, and our team will train and prep you and pair you with a partner if it’s your first time.

Saturday Food Distribution. On Saturday, we set up food stations and welcome in hundreds of clients who move table to table to select their food. These shifts run 9am-10:30am (set-up and distribution); 10:20-12:20 (distribution and clean-up); 12:15-1:30 (clean-up and break-down).

Friday Evening Prep – 6:30-8:30pm. Setting up tables and food, moving boxes, packing bags, and working with a hard-working team to have the pantry ready for Saturday morning. Due to limited space, we are mostly looking for folks who can commit to helping regularly—weekly or every other week.

And if there are any other ways you have in mind to volunteer—from wanting to help with accounting or graphic design to supporting communication with donors to reaching out to sources of food to other community outreach or innovative ideas you have, we’re always looking for help, especially with fundraising, database management, graphic design, and other admin—drop a note!

Financial and Food Needs.

Camp Friendship always welcomes the support of the community in donating money and food directly.

Food can be brought to Camp Friendship Fridays between 6:30 and 8pm or Saturdays between 9am and 1pm or to Community Tables Saturdays from 10-1. Non-perishable items are welcome.

If you are the recipient of a Pandemic EBT card (P-EBT), and are fortunate enough not to need the funds, you can either: a) Use the card to purchase non-perishable items in bulk; b) Purchase your own groceries and then make a financial donation to he panty

It costs the pantry up to $4,500/week to provide the fresh produce and pantry items for our hundreds of families and individual clients. Individual contributions are essential for our continued success. We’ve been fortunate to be running on a few significant grants, but as they come to an end, we’ll need to accelerate our individual donations to keep up with the demand. Every donation of any size helps!

All individual contributions can be processed at https://www.gofundme.com/f/park-slope-food-pantry-at-camp-friendship; or checks can be brought to Camp Friendship during pantry hours—especially for larger donations to save on GoFundMe processing fees.

| Filed Under: Workout of the Day

Sunday 11.14.21

Posted on Sunday, November 14, 2021

Today’s Programming

 BODY BUILDING

A1: Single Arm DB Floor Press
12-12-Max (each)

A2: RFE Split Squat
8-8-8 (each)

A3: Inverted Rows
10-10-10
——————
B1: Seated DB Hammer curl
2×10-15

B2: Banded Triceps Extensions
2×20-30

METCON

AMRAP 7:00
Bike Cals

Rest 2:00

AMRAP 7:00
14 Box Jumps
14 Sit-Ups
14 Slam Balls

Notes
Move at a steady pace on both AMRAPs without redlining.

CrossFit Group Class Programming Template (WK1/6)


Joy M has been a CFSBKer since July of 2011. Put some RESPECT on her name.

Wim Hof Seminar Today!

Last chance to sign up for the Wim Hof Seminar hosted at CFSBK today at 4pm. Interested?? Learn more and sign up here! There is even a 20% discount code for your community. The code is twenty at checkout.

5 Week STARTING STRENGTH CYCLES START THIS WEEK

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 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.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday 11/16/2021-Thursday 12/16/2021
Price: $200
Register Here! SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (1 SPACE REMAINING)

EVENING CYCLE:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (6 SPACES REMAINING!)

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


The Single Arm Floor Press = Special Gains! 

| Filed Under: Workout of the Day

Saturday 11.13.21

Posted on Saturday, November 13, 2021

Today’s Programming

STRENGTH

E2MOM 16:00
2 Front Squats

Notes
Work up through 8 total sets of Front Squat doubles completing a set every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound double.

METCON

3 Rounds for time of:
100 Double Unders
15 DB Thrusters
500m Row

Rest 4:00

Notes
Aim for roughly 5:00 Rounds. 6:00 per round is too long, adjust volume to stay below 6:00.
Double Unders: 100 / 75 / 50 / 25 / 15 Attempts (No single Unders/ Alt 2)
Thrusters: Heavy enough that you need to break it up into two sets
Row: hard effort! 500/400m
Air Bike/Erg Bike/Ski/Run 2:00 Effort

CrossFit Group Class Programming Template (WK1/6)


If you don’t look like this after the workout are you really even CrossFitting?

Changes to next Sunday’s Schedule

Next Sunday the 21st we’ll be hosting a Day with the Deadboyz event while the WWE is in town for Survivor Series. 8 and 9am group classes will happen in 597, then 10 and 11 classes will take place in 608 at a slightly smaller cap so that we can also accommodate some Open Gym folks at the same time. At 12pm the group class will go back to 597 and Open gym as normal will resume. Everything will be reflected in the Zen Planner Member app. Thank you for your understanding!

| Filed Under: Workout of the Day

Friday 11.12.21

Posted on Friday, November 12, 2021

Today’s Programming

STRENGTH

Rack Split Jerk
Heavy submax single

Notes
Work up to a heavy but submax single on the split jerk taken out of a rack. Focus more on consistent positions and control than how much weight is on the bar.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Hang Power Cleans
Burpees

Notes
Use a medium heavy weight for the HPCs, The round of 10 should be completed in 1-2 sets.

CrossFit Group Class Programming Template (WK1/6)

DAY WITH THE DEADBOYZ @ CFSBK

WE. ARE. BACK. After almost 2 years away, DeadBoys Fitness is back Survivor Series weekend for Day with the DeadBoys. Join Colby and Joshy G on Sunday, November 21st at 10 am at CrossFit South Brooklyn for an in-person, epic workout. We’ll have some time for questions, photos, and fun! We can’t wait to see you!

Spaces are limited at CrossFit South Brooklyn, so don’t wait to sign up. Due to New York law, you MUST show proof of vaccination to participate. If you can’t join us in Brooklyn, you can join the fun virtually.

Let’s spread some DeadBoy love…it’s the Brooklyn Way.

Learn more and Sign up here

| Filed Under: Workout of the Day

Thursday 11.11.21 Veterans Day

Posted on Thursday, November 11, 2021

Today’s Programming

SKILL

Kipping Pull-Ups

METCON

AMRAP 20:00
8 Kipping Pull-Ups
12 Box Jump Overs
16 Kettlebell Swings

Notes
Move through the metcon at a steady and sustainable pace. Practice your positions on the pull-ups and choose a Kettlebell that will allow you to go unbroken for all rounds.

ASSISTANCE

3 Sets of:
1:30e Single Arm Farmer’s Carry
16-20 Tuck-Ups
:30 Handstand Hold

Notes
Focus on good positions and total body tension for these three exercises. The handstands may be facing the wall via a wall walk, or kicked up facing away, whichever you’re more comfortable with.

CrossFit Group Class Programming Template (WK1/6)


What his happening in this picture???


Is There a Better Way to Observe Veterans Day? The Atlantic

| Filed Under: Workout of the Day

  • « Previous Page
  • 1
  • …
  • 261
  • 262
  • 263
  • 264
  • 265
  • …
  • 1257
  • Next Page »

Member Resources

CrossFit Programming Template
Membership Policies
Partners (Meal Delivery/Supplements/Workout Tracking)
Exercise Demo Library
Articles & Media
Inside the Affiliate
Lost & Found Pictures

Track Your Workouts

Search

Workout Archive

Copyright © 2025 CrossFit South Brooklyn · This site was made by Digital Culture NYC ·

Copyright © 2025 · Altitude Pro on Genesis Framework · WordPress · Log in

×