CrossFit South Brooklyn

Established 2007

CrossFit Group Class

Posted on

Our flagship program! Since 2007 we have been running world class CrossFit group classes which follow our posted workout of the day. Expect to be challenged by the workouts, educated by our coaches and supported by your fellow athletes. Choose one of the drop down options below to learn more about different entry points into the program.

New to CrossFit?

New to CrossFit? Prior to joining we require completion of our Foundations program. We’ll teach you all the primary movements you need to be successful and safe in group class as well as a better understanding of the CrossFit methodology. Each Foundations cycle consists of four 90 minute classes which are capped at 4 students. All the major lifts and movements will be taught from scratch with an emphasis on technical proficiency and can be scaled for your existing skill level. Group cycles are appropriate for injury-free individuals.

Our Foundations cycles sell out fast! Sign up for one of our upcoming cycles below:

Foundations March #1
Mon 3/27 6:30-8pm
Wed 3/29 6:30-8pm
Mon 4/3 6:30-8pm
Wed 4/5 6:30-8pm

Foundations April #1
Mon 4/10 6:30-8pm
Wed 4/12 6:30-8pm
Mon 4/17 6:30-8pm
Wed 4/19 6:30-8pm

If all the cycles are sold out or you can’t make these times, fill out this form and we’ll reach out about upcoming availability.

Transferring from Another Affiliate?

Athletes looking to transfer to CFSBK should have appropriate CrossFit experience (about 3 months or more) and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. In these rare instances, the staff will communicate the concerns directly with the athlete and they will be required to complete a private training session (or multiple sessions) or to enroll in a Foundations program.

Transfer athletes may sign up with one of the memberships below or contact us if you have any questions!

Just visiting from out of town?

We love having CrossFitters from out of town drop in! We have two options below for you to consider while you’re in Brooklyn.

Athletes looking to visit CFSBK should have appropriate CrossFit experience (about 3 months or more) and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete.

Single Session $30

Sign Up!

Week Visitor Pass $70

Plan on coming multiple times? This punch card gives you unlimited access for 1 week.

Sign Up!

Membership Options

The following membership options provide access to CrossFit & Short Circuit group classes as well Open Gym sessions. Click the option

🎟 Drop-In $30

Single visit to the gym

Sign Up!

🥊 Punch Card $250

10 session card
$25 per session
6 Month expiration

Sign Up!

🥉 Bronze Membership $235

3 times per week recurring membership

Sign Up!

🥈 Silver Membership $265

5 times per week recurring membership

Sign Up!

🥇 Gold Membership $300

Unlimited weekly visits as well as full access to all Open Gym hours

Sign Up!

EFT Payments

We also humbly request that anyone willing to set up their membership as EFT (electronic funds transfer) to please do so. In 2019 we paid over $70,000 in processing fees! We would love to spend that money on equipment, health insurance and reinvest that money instead of giving it to the credit card companies. They have enough money! Thank you for your consideration

Discounts & Scholarship Program

12% discounts are available to the following populations: Full time Teachers, Students, FDNY, EMT, DOS, Social Workers and Armed Services. Eligibility for all discounts will be reviewed on a semi-annual basis.

If you are unable to afford our memberships even with the 12% discount, we also offer one sliding scale membership for every 30 active group class members. To learn more and apply, check out the CFSBK Scholarship Program.

|

Short Circuit: Reprogram Your Body!™

Posted on

Short Circuit classes consist of a series of strength training and conditioning circuits designed to get your blood pumping. These classes utilize bodyweight, dumbbell and kettlebell exercises for those who are are interested in getting a great workout but less interested in heavy barbell training and more technically demanding movements. Each class starts with a led warm-up before getting into a strength training circuit and then ending with a higher intensity conditioning circuit. These classes are appropriate for all and can be scaled to any ability, no prior experience is required!

Schedule

Monday 9am
Wednesday 9am
Friday 9am
Saturday 9am

Membership Options

🎟 DROP-IN $25

Single visit to the gym

Sign Up!

🥊 PUNCH CARD $200

10 session card
$20 per session
6 Month expiration

Sign Up!

This punch card gives you access to Short Circuit, Range & Resilience, Yoga and Pilates Happy Hour

|

Open Gym

Posted on

Looking to do your own thing at the gym? We offer one of the most flexible Open Gym offerings of any CrossFit gym. We’ve even dedicated an entire 5,000 square ft facility with every piece of equipment you could ever want to this program. Stay as long as you want and don’t worry about working around group classes!

Athletes looking to transfer to CFSBK for an Open Gym membership should have appropriate recent CrossFit or related (Powerlifting, olympic lifting, etc) training experience such that they can perform movements safely without supervision.

Schedule

Monday- Thursday: 6am-8:30pm
Friday: 6am-8pm
Saturday: 7:30am-9am / 11am-4pm
Sunday: 8am-1pm

Membership Options

🎟 Drop-In $30

Single visit to the gym

Sign Up!

🥊 Punch Card $250

10 session card
$25 per session
6 Month expiration

Sign Up!

🥉Bronze Membership $185

3 times per week recurring membership

Sign Up!

🥈Silver Membership $215

5 times per week recurring membership

Sign Up!

🥇 Gold Membership $240

Unlimited weekly visits

Sign Up!

🥇🥇 Gold Membership + Group Classes $300

Unlimited weekly access to Open Gym and all our CrossFit and specialty group classes.

Sign Up!

Remote Programming Add On

Want individualized programming to go along with your Open Gym membership? Contact us or any coach directly to see what their rates are for Remote Programming.

EFT Payments

We also humbly request that anyone willing to set up their membership as EFT (electronic funds transfer) to please do so. In 2019 we paid over $70,000 in processing fees! We would love to spend that money on equipment, health insurance and reinvest that money instead of giving it to the credit card companies. They have enough money! Thank you for your consideration

Discounts & Scholarship Program

12% discounts are available to the following populations: Full time Teachers, Students, FDNY, EMT, DOS, Social Workers, Armed Services and Essential Workers. Individuals who have experienced significant economic hardship due to Covid-19 can also use this discount. Eligibility for all discounts will be reviewed on a semi-annual basis.

If you are unable to afford our memberships even with the 12% discount, we also offer one sliding scale membership for every 35 active group class members. To learn more and apply, check out the CFSBK Scholarship Program.

|

Personal Training

Posted on

Privates are individualized training sessions designed to address your specific needs and goals. Your coach will work with you to establish a training program to achieve those goals all while keeping you accountable and making sure your form is perfect.  We also offer semi-private and small-group training.

Sign Up

To get started with personal training, please contact us with your availability and goals today! Returning clients can purchase packages and sessions in our online store.

There is a 24 Hour Cancellation Policy on all PT sessions. Cancellation within 24 hours of the scheduled session will result in a charge. Individuals with significant health or orthopedic issues are strongly encouraged to start with personal training.

Pricing

1-on-1 Training

  • Single Session: $165
  • 10 Pack: $1,500 ($150 per class)
  • 20 Pack: $2,800 ($140 per class)

2-on-1 Training

  • Single Session: $230
  • 10 Pack: $2,100 ($210 per class)
  • 20 Pack: $3,900 ($195 per class)

 

|

Fit55+

Posted on

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

|

Diapers & Dumbbells

Posted on

CrossFit South Brooklyn is excited to offer Diapers & Dumbbells, a prenatal & postpartum fitness class designed to help new parents and care givers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. This is a one-hour class that focuses on pregnancy appropriate fitness and includes time for socializing with other parents and their babies. Diapers & Dumbbells provides a supportive environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-walking babies. We provide staffed child care in the same space for the duration of the class. This is an opportunity to work on your fitness while we keep an eye on your baby just steps away!

Days & Times

Monday: 1:30-2:30pm
Wednesday: 1:30-2:30pm

Our facility includes changing rooms that may serve as a private nursing, pumping, or diaper-changing station.

Pricing

Single Class $40

10 Pack $350

RSVP Instructions

  • Class size is limited and RSVPs are required.
  • To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
  • Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
  • To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
  • If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.
  • Members will be allowed to register for classes up to 7 days in advance. Members also have the option to cancel the class via ZP without penalty as long as it’s 6hrs before class starts.
  • Questions?? Contact us here!

More Info

What to Bring:
Along with yourself and your baby, we recommend that you bring your typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they can be comfortable and easily wheeled around the gym during class.

How soon postpartum should I be before coming?
This class is appropriate for mothers who have been cleared for exercise by their doctors and are at least 5 weeks postpartum. Our coaches are familiar with the special considerations of postpartum trainees and we encourage you to contact us with any questions or considerations you might have!

Who Teaches this class?
This program is taught by CFSBK owner David Osorio and the babies are cared for by Sasha Slocombe. David has worked with prenatal and postpartum members for the past 15 years. He also helped developed this program which we launched in 2017 and co-authored the CrossFit Coach’s Guide to Training Pregnant Women. Sasha has worked with families as a parent-baby yoga teacher for over 20 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

|

Starting Strength

Posted on

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023

FULL!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023

Register here!

Eligibility

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

|

Physical Therapy

Posted on

Physical Therapy with Coach Katie

Katie brings a collection of experiences to the table, combining 5 years on the coaching floor, 4 years in the clinic, as well as 4 years on the ActiveLife staff as a one on one programming coach for injury and performance. An athlete herself, Katie understands the considerable amount of hard work it takes to reach big goals, as well as the psychological toll an injury can take. If there is one major lesson that Katie has learned over the years, it is that with proper guidance through the rehabilitation process, one does not need to put their life on hold due to an injury.

Coach Katie believes that training individuals to return to sport is an art. It is a systematic, objective process that is tailored to the individual. When participating in one of her rehabilitation programs, it becomes no question whether or not you are ready to deadlift, run, or press a barbell overhead. It will be clear, because her system determines benchmarks to progress you every step of the way.

Her area of expertise ranges anywhere from the weekend warrior, to Sanctionals/Games level CrossFitters, Pro Strongman athletes, competitive powerlifters/weightlifters, and adaptive athletes. All in all, Katie is excited to have found the best of both worlds, where she is able to help people of all ages and abilities bridge the gap between rehabilitation and lifelong wellness/fitness.

Physical Therapy Consult

    • One on one 60 min session
    • A full body movement assessment (passive and active)
    • Hands on treatment to address imbalances
    • Refinement of movement quality
    • Movement modifications/scaling options for group class (if necessary)
    • Follow up email summarizing assessment results, corrective exercise prescription , including 2 warmups/cooldowns specific to address limitations!

Pricing:

  • Physical Therapy Consult: $185
  • 5 Pack: $850 ($170 per session, includes consult)
  • 10 Pack: $1,600 ($160 per session, includes consult)

Sign Up!

Injury Prevention/Rehab Programming

If you find yourself skipping out in the gym due to nagging aches and pains, then this program is the right fit for you. Building a stronger, more resilient body takes time and consistency. With guidance from coach Katie, you can progress towards your goals while also nursing an injury.

  • 4-5x/week programming, 60min-2 hours depending on individual
  • Corrective exercises combined with strength training to address movement limitations
  • Thoughtful conditioning pieces to help facilitate the healing process while also helping you stay in shape
  • Weekly video review/movement feedback via TrueCoach

Pricing:

  • Level 1 Package: $405/month
    • Physical therapy 1x/month ($170/session)
    • 4-5x/week strength and conditioning programming ($235/month)
    • Open Gym Membership required
  • Level 2 Package: $555/month
    • Physical therapy 2x/month ($160/sesion)
    • 4-5x/week strength and conditioning programming ($235/month)
    • 15% open gym discount (price not included)
  • Level 3 Package: $835/month
    • Physical therapy 4x/month ($150/sesion)
    • 4-5x/week strength and conditioning programming ($235/month)
    • 25% open gym discount (price not included)

Sign Up!

|

Massage Therapy

Posted on

In our never-ending quest to be your one-stop fitness shop, we’re very happy to offer massage therapy with Leah DeCesare, LMT!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’ Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Available Sundays, Mondays and Tuesdays. Other times may be available upon request.

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $65
60 minutes: $125
90 minutes: $180

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

|

×