CrossFit South Brooklyn

Established 2007

WOD 3.10.19

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WOD 3.10.19

4 Strict Chin-Ups
8 Pike Press-Ups on Erg
4e Pistols

Use assistance or add weight on the Chins as able. Use a controlled tempo on the Pike Press-Ups. Scale the Pistols as needed either in volume or to standing on a box or to High Lateral Step-Ups.

Post work to comments.
Week 5 of 7

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20 Minutes for Quality:
5 Dips (ring, matador, or box)
10 Band Face Pulls
200m Row

Add weight to Dips as able. If you’re feeling good then sprint the rows and rest minimally between exercises and sets. Otherwise use the rows as active recovery.

Post work to comments.

March 31st: Wim Hof Method Fundamentals Workshop at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 31st from 2:15pm to 6:15pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

  • Warm comfy clothes
  • Yoga mat (CFSBK has plenty you can borrow!)
  • Bathing suit and towel (if ice bath bound)
  • Open minds and hearts

News and Notes

  • We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
  • Today’s 12pm Pilates class is cancelled. 

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CrossFit Open 19.3: Preliminary Analysis & Strategies Beyond the Whiteboard
Fixing a Rounded Low Back in the Deadlift Starting Strength

Open Workout 19.3

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Open Workout 19.3

For Time:
200-ft. Alternating Leg Dumbbell Overhead Lunges
50 Alternating Leg Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

10 Minute Cap

Men: 50# Dumbbell and 24″ Box
Women: 35# Dumbbell and 20″ Box

Scaled: Dumbbell Front Rack Lunges and 5″ Handstand Push-Ups

Post time and Rx to comments.


Thanks to everyone who came out for Friday Night Lights last night! 

Open Workout 19.3 Resources

Taking on 19.3 this weekend? Here are some articles and videos you might find useful!

News and Notes

  • We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting tomorrow. Go HERE to learn more and register.
  • We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
  • Pilates is cancelled tomorrow. 
  • Anti-Gravity 1pm class is cancelled today.

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Yesterday’s Results Board
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Rest Day

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Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Open Intramural Team Rankings: Week 3

Coaches David and Keith are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and highlight some impressive individual results. You may notice a professional wrestling vibe in this week’s episode. Be sure to watch until the end, when they get oiled up and throw down in the squared circle.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.54
2. Blubonic Plague: 30.66
3. Reasonably Okay Hulks: 30.94
4. Code Red: 31
5. Bar Muscle Pups: 31.12

What will happen to these already-tight standings when the dust settles on this week? To find out, join us tonight starting at 5:30pm for Friday Night Lights. Sign up for a heat HERE!

News and Notes

  • A new cycle of Coach Ro’s Anti-Gravity Strength class starts TOMORROW, and there are just 2 spots left. Go HERE to learn more and claim one!
  • We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday. Go HERE to learn more and register.
  • Pilates is cancelled this Sunday, March 10th. 
  • We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board
Everything Is Connected Breaking Muscle
Sticking With CrossFit Through Cancer Morning Chalk Up

WOD 3.7.18

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WOD 3.7.18

EMOM x 30 (6 sets):
1) 3 Deadlifts
2) 8 Dumbell Bench Press
3) 8 Supinated Grip Ring Rows
4) :30 Sandbag Bear-Hug March (in place)
5) Rest

Warm up and perform sets across on the Deadlift at a weight you could lift perfectly for sets of 5-6 reps. Build up to challenging loads on the Sandbag March and Dumbbell Bench Press, and choose a challenging body angle for the Ring Rows.

Post work to comments.
Week 5 of 7

Friday Night Lights 19.3: Sign Up Now!

Our 3rd Friday Night Lights event of 2019 goes down this Friday, March 8th starting at 5:30pm. This is a great way to take on 19.3 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

You can catch the announcement of 19.3 tonight at 8pm!

News and Notes

  • A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
  • We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
  • Pilates is cancelled on Sunday, March 10th. 
  • We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board
How (and Why) to Do Pallof Presses Girls Gone Strong
Exercise Is Mood Sorcery NY Mag

WOD 3.6.19

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WOD 3.6.19

6e Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats
12 Alternating Cossack Squats
4 × 5 Seconds L-Sit (on rings, parallettes, or boxes)

Place the back foot on bench for the Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats. Perform the Cossacks as perfectly as possible with no load, using a rack for support as needed. The L-Sits are written as 4 “mini sets” of 5 seconds with a few seconds of rest between sets. Options are: straight legs, half-tuck (alternate), and tuck.

Post work to comments.
Week 5 of 7

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2 Rounds for Time:
600m Row
50 Squats
40 Double-Unders or Alternating Foot Steps

Post time and Rx to comments. 


Want to get better at Kipping Toes-to-Bars and other bodyweight movements? Read on! 

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, March 9th to Saturday, May 4th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

News and Notes

  • We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
  • We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
  • Join us for Friday Night Lights again this week as we take on Open Workout 19.3. Go HERE to sign up for a heat! 

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Yesterday’s Results Board: Rest Day
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