Hosted by CrossFit South Brooklyn
September 7, 2019 from 9:00am to 6:00pm
Registration will open on June 17, 2019
Go to www.ironmaidensrawopen.com to register and find out more!
You are invited to test your 1-rep maxes in a women-only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.
All lifters will have three attempts to lift one maximal rep, in the following order, for:
- Back Squat
- Bench Press
The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a 1st, 2nd, and 3rd place will be awarded to the highest Totals.
Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs
All ages are welcome.
Iron Maidens Stay Strong Scholarship
For the 4th year, we are thrilled to continue our partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists women without access to financial aid pay for their college tuition.
In total, we have raised over $90,000 to support women pursuing a higher education. We have sent 19 women to college and graduated 5 with Associates degrees, 2 will graduate this year with Bachelors degrees.
Questions? Contact Meet Director Margie Lempert at Margie [at] crossfitsouthbrooklyn [dot] com or Event Producer Charlie Nagle at Charlie [at] crossfitsouthbrooklyn [dot] com.
Murph Day 2019: Sign Up Now!
On Monday, May 27th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
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 first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!
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
Saturday, May 25th from 4:oopm to 7:oopm
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
The first annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!
Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!
Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:
Clean and Jerk: 185/125
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:
Clean and Jerk: 135/95
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.
We’ve been in the game since 2007 and in that time have been a pillar of safe, fun, and inclusive fitness. Riding the energy and professionalism that CFSBK owner David Osorio had (up until this year) been putting in as the Director of the Northeast Regionals, you can expect the East Coast Gambit to exceed your expectations. CrossFit South Brooklyn boasts over 12,000 sq/ft of space and is centrally located in the Gowanus section of Brooklyn. We’re easily accessible from the Atlantic/Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes from the BQE.