CrossFit South Brooklyn

Established 2007

WOD 3.11.19

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WOD 3.11.19

Every 3 Minutes for 5 Sets:
Power Clean + Hang Squat Clean + 3 Front Squats

Warm up and open at a medium-heavy load, building as able. No misses.

Post work to comments.
Week 6 of 7

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AMRAP 5 Minutes:
10 Alternating Arm Dumbbell Power Snatches 50/35
10 Burpee Box Jump Overs 24/20

Short one today. Find a fast pace and try to hold on, aiming to go all out for the final minute.

Post rounds, reps, and Rx to comments.


Check out photos from Friday Night Lights 19.3, like this one of Roy C., on our Flickr account! 

The Death of the Rest Day

For over 11 years, CFSBK has included 2 programmed rest days on Tuesdays and Fridays. Back at the dawn of CFSBK, the gym didn’t offer any classes on rest days—mainly because David was still working at Equinox, and there wasn’t anyone else to run classes—but soon thereafter, the concept of a rest day became baked into our programming ethos of balanced work and rest throughout the week. With our larger staff and more space, we were able to make split programming work on Tuesdays and Fridays while offering 5 unique CrossFit workouts each week.

After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week starting Monday, March 25 to coincide with the conclusion of the Open. This change will make it much easier for our members to come to any class that makes sense for their schedule, not the gym’s. CFSBKers will be able to come in Monday/Tuesday/Wednesday now or Thursday/Friday/Saturday and get unique workouts instead of having to work around the rest day model.

Having these 2 additional days of programming will offer more flexibility in programming to work on things we don’t typically have enough time to work on, like mixed-modal aerobic work, more dedicated skill-work segments, mobility training, and more barbell lifting and assistance work. As always, we will work to make sure we offer balanced programming that takes into account joint actions, fluctuating volume and intensity, a balance of metabolic pathways in conditioning, and a comprehensive strength program cooked into what we do.

As always, we will share our training templates and intention with the community at the start of each cycle, and you can assess the schedule to see what days make the most sense for you, your schedule, and your training interests.

We Want Your Feedback!

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. Your feedback helps us create a better environment for everyone who walks through our doors!

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Yesterday’s Results Board
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Greg Glassman on CrossFit’s New Direction Box Pro

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
The Two Most Powerful Ways to Create a Healthy Eating Pattern zen habits
The Top-Secret Feminist History of Tea Rooms JSTOR Daily

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