REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

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.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Wednesday, Sept. 5th – Friday, Oct. 26th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Sept. 4th – Sunday, Oct. 28th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th (FULL)
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday, Sept. 5th – Wednesday, Oct. 24th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, October 28th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

Labor Day Schedule

We’ll be running on a modified schedule this Monday, September 3rd for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 2. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 4 of 8
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3 Rounds of…

AMRAP 3 Minutes:
6e Single-Arm Kettlebell Rack Reverse Lunges
6 Knees-to-Elbows
6e Single-Arm Kettlebell Thrusters

Rest 3 minutes between rounds.

Choose a challenging kettlebell load that you can stay unbroken with. Aim to keep moving for the entire 3 minutes and to score within a few reps on each round. Scale Knees-to-Elbows to Hanging Leg Raises as needed.

Post work to comments.

In today’s vid, Coach David talks us through shoulder position in the Dip—what a good Dip looks like and how it’s surprisingly similar to the good old Squat. Put it into effect next time Dips are on the menu! 

Sign Up for Anti-Gravity Strength

Want to get better at bodyweight movements like the Dip, Pull-Up, and Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop 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

Power Clean Complex

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

Want to get a lot stronger? Registration for our next round of Starting Strength Program cycles opens this week. Check back Tuesday for details!

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Yesterday’s Results Board: “Danny”
How Long Should Weightlifters Rest Between Sets? BarBend
How You Felt About Gym Class May Impact Your Exercise Habits NY Times

Freestanding Hand Balancing Practice

Work against a wall or with a spotter on one or a few of the options below:

A) Handstand Hold from a Wall Walk
B) Handstand Hold from a Kick-Up
C) Second Handstand Hold to a Spotter
D) Freestanding Handstand Hold

Choose a level that allows you to hold a good position for 10-40 seconds, working back and forth with a partner or two to allow for rest between sets.

Post work to comments.

_____________________

“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20″
20 Push Presses 115/80
30 Pull-Ups

Long one with large sets today, average scores will be 2-4 rounds on this Hero WOD. The intention is not to do any particular movement unbroken, so consider this when scaling. Keep the reps high enough and the degree of difficulty challenging enough to not blast through any of it. Scaling for Pull-Ups is either volume or Ring Rows.

Post rounds, reps, and Rx to comments.

Photo by Robert C. 

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!

Tomorrow: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: Rest Day
How a Woman Who Lost 200 Pounds Will Lose Even More CrossFit Journal (video)
Greg Glassman Wants to Shake Up CrossFit’s Competitive Nature Breaking Muscle

TONIGHT: We’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

This Week at CFSBK in Review

1. Today is a scheduled rest/recovery day, but don’t fret! We are still open, of course, and running on a normal class schedule, but 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). On Tuesday, we explained why we program Rest Days twice a week and how you can get the most of of them.

2. Save the date! Fight Gone Bad, our annual workout/fundraiser/costume party/all-around-fun day, goes down on Saturday, October 20th, 2018. You won’t wanna miss it! Head over to the event page for details.

3. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK on September 9th!

4. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

5. A new cycle of our Level 2 Brazilian Jiu Jitsu class with Callie Brennan starts this Sunday, and there are still some spots left. Go to Wednesday’s post for more info!

6. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

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Yesterday’s Results Board: Snatch | Run, Bear Crawls
The Race to Build a Better Bee JSTOR Daily
4 Cues to Lose Athlete Daily