CrossFit South Brooklyn

Established 2007

Rest Day

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We may not have AC… But we’ve got a hose ¯\_(ツ)_/¯ 

CFSBK Kids Club Night: Saturday, August 12th from 6pm- 9pm

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What: 
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When:
Saturday, August 12th from 6 to 9 PM

Who:
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost:
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

Register Here!

We’ll need at least 5 kids to run the  event. Kids Club Night is capped at 15 children, so RSVP soon!
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Yesterday’s Whiteboard: Bench Press / Split Squat | Push-Ups, Box Jumps, KB Swings
Everyone Is Having Anxiety Dreams The Outline
Watch This 78-Year-Old Grandfather [Jacinto B.!] Kill It During a CrossFit Workout Today

Bench Press / Split Squat | WOD 7.24.17

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BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press: 
3 x 10

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 4 of 8

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AMRAP 10 Minutes:
8 Push-Ups
10 Box Jumps
12 American Kettlebell Swings

Use a scale/height/load that allows you to move through the rounds mostly fast and unbroken. Bias jumping to a lower box over stepping up to a higher one.

Post rounds, reps, and Rx to comments


Front Desker Ariel C. got her first Chin-Up on Saturday at the last session of Coach Ro’s AG Strength class. That’s big! Congrats to Ariel and everyone else who finished AG Strength this weekend

This Friday: Barbecue, Beer, and BONDing!

A message from Lynsey R.:

It turns out that there are quite a few CFSBKers living at 365 Bond Street, so we’d like to invite you to join us on our roof top for a little shindig this Friday, July 28th at 8pm. We have reserved a couple of grills, so please BYOB and food and join us for some fun and frolics!

In order to keep on top of numbers, and in case I need to send out some info, please RSVP to lynsey_roddam@hotmail.co.uk. And if you also live there, let me know. The numbers keep piling up!

 Questions? Ask Lynsey!

Notes on the New Site

We hope you’re enjoying the new CrossFitSouthBrooklyn.com! Everything from the old site is still here, perhaps just in a different place, so be sure to poke around and reorient yourself. We have made some changes to the blog itself, so here are answers to a few questions you might have:

How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!

Can I comment anonymously? 
While you need to enter an email address to help us deal with spam, no one’s saying it has to be your *real* email.

I miss going directly to the blog. This stinks. Why did you do this to me?
Don’t fret. Update your bookmark to https://crossfitsouthbrooklyn.com/blog/!

Front Squat / Jerk | “Annie”

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Front Squat + Jerk

Take the bar from a rack. Work up to a heavy load for the day.

Post loads to comments.
Exposure 3 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
Sit-Ups

Benchmark this classic today. Scale the Dubs to Singles or half attempts as needed. It’s OK to use an anchor for the Sit-Ups.

Post time and Rx to comments.


Kayleigh L. joins the rock formations at Capitol Reef National Park in Utah. In accordance with federal law, she’s still holding that Handstand. Those are the rules

Welcome to the New CrossFitSouthBrooklyn.com!

Notice anything different? We’ve redesigned the website to better serve our community and represent the gym in the wider world! Many, many thanks to CFSBK member Amanda McCormick for designing and developing the new site. Please bear with us as we iron out the inevitable kinks that come with such a big overhaul. In the meantime, start looking around!

Two questions you may have about commenting on the new blog:

How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. 

Can I comment anonymously? 
While you need to enter an email address to help us deal with spam, no one’s saying it has to be your *real* email.

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Serious Sally Takes a Year Off CrossFit Deb Linne
Barbells vs Machines vs Everything Else Starting Strength

WOD 7.22.17

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At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be a heavy stimulus but unbroken on the fast end.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments.

CFSBKers flexing… on the beach | Photo by Thomas H.

Flex on the Beach 2017

We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

  • Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
  • Thanks to everyone who came out for Movie Night last night!

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Yesterday’s Whiteboard: Rest Day
Why Sitting at Your Computer All Day Can Wipe You Out NY Mag
Area Man Marks Territory on Bench with Sweaty Thigh Outline

Rest Day

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Movie Night is here! Tonight after Open Gym (at 8pm), we’ll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!

This Week at CFSBK in Review

1. Crossfitsouthbrookly.com will be getting a long-awaited refresher Saturday night. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.

2. CFSBKers have been competing outside the gym a lot so far this summer! On Tuesday, we brought you a recap of the USAW Crow Hill Open, where 3 of our lifters qualified for Masters Nationals.

3. And on Wednesday, we reported on CFSBK’s success at Hail to the Team at CrossFit Queens. Competing in this team event, Coach KHarpz and Katie E. and Coach Brett and Phil S. took 1st place in the Men’s and Women’s Rx divisions. Congrats, to everyone who competed and thanks for representing CFSBK!

4. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See yesterday’s post for details.

5. We are gathering people for Scaled and Rx teams for Flex on the Beach on Saturday, September 16th. The Early Bird special ends on Sunday so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Whiteboard: Snatch | 30 Muscle-Ups
There’s Something Strange in Usain Bolt’s Stride NY Times
Managing Type 1 Diabetes with CrossFit CrossFit Journal

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