Starting Next Week: New NLWC Classes at CFSBK

Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting next week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 12-1pm and 7-9pm
Fridays: 12-1pm and 6-8pm

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

Pricing

Drop In: $30
10 Pack: $250

2x per week: $175
3x per week: $225
Unlimited: $300

Register Here!

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

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Yesterday’s Results Board: Clean and Jerk | Toes-to-Bars, DB Snatches, Double-Unders
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Clean and Jerk

Performance
Every Other Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 4 of 8

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AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

Post rounds, reps, and Rx to comments.

What is this funny looking implement that Paul is hoisting in Strong Fit? Find out at the CrossFit Strongman Specialty Course we’re hosting on August 26th! (Or just go to Strong Fit this Saturday at 8am) | Photo by Thomas H. 

Save the Date: CFSBK Potluck in the Park!

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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Yesterday’s Results Board: Squat / DB Row | NFT Work
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BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 26, 2018 at 5:36am PDT

Lady Fox in Shape Magazine!

Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess! Once again, our coaches make us proud.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peek of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• Missing something? Perhaps a Red Sox hat or a homemade sword? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

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Yesterday’s Results Board: Rest Day
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REGISTER NOW FOR STARTING STRENGTH PROGRAM

New cycles of our Starting Strength program start next week, and there are still spots left!

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 | Monday, July 2nd – Friday, August 24th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, July 3rd – Sunday, August 26th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd  – Thursday, August 23rd (FULL)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, July 2nd – Wednesday, August 22nd
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 26th 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.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peek of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

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2018 Games Day 1 to Push New Limits CrossFit (video)
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Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8
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For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

Got Kids? Please Complete This Survey!

Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our youth programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts. 

Classes are open to ALL kids from ages 3 to 17, and there are no prerequisites. If you are unfamiliar with our programs, you can find out more here.

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Yesterday’s Results Board: Snatch | Run, Burpee Box Jumps
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