CrossFit South Brooklyn

Established 2007

UPCOMING EVENTS

Saturday, April 26th: Kipping Pull-Up Efficiency Clinic

Looking to crush 100 Pull-Ups on your Memorial Day Murph next month? Join Coach Whit for this gymnastics clinic where we’ll revisit the foundations of kipping.
What’s involved?
We’ll utilize a variety of drills to hone our understanding and embodiment of the shapes and actions required for safe, efficient, and fun gymnastics movement on the rig! With a small group, there will be lots of individual coaching, hands-on/spotting assistance, and time to deep dive into your burning questions.
 
Who is this for? 
Athletes with at least 1 strict pull-up rep and a good base of shoulder strength who are relatively new to kipping are great candidates for this, as well as those who’ve been kipping for a while but have hit a plateau in skill development or capacity.
What should I bring?
A beginner’s mindset and maybe gymnastics grips if you own them (not required). It is not recommended that you take class before this workshop.
If you have other questions, email Whitney@crossfitsouthbrooklyn.com with the subject line Kipping Clinic.
Saturday, April 26
2:15-3:45 PM
Cap: 10
Cost: $60
Prerequisite: At least 1 Strict Pull-Up (ideally a few more!)

Register here!

Friday, May 9th: 5th Annual Strong Sets Standup Comedy Show

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Registration link & Performers coming soon

Saturday, May 10th: Butterfly Pull-Up Clinic

Have you been doing efficient kipping pull-ups for a while and are interested in adding a new skill to your repertoire? Butterfly pull-ups allow for a faster cycle rate, allowing for increased work capacity when we’ve already built a solid foundation of strict pulling strength, grip endurance, and coordination with a regular kip.
What’s involved?
Coaches Whit and Erick will take you through a variety of drills to translate the shapes and actions of regular kipping to this method. With a smaller group and two coaches, there will be lots of individual coaching, hands-on/spotting assistance, and time to deep dive into your burning questions.
 
Who is this for? 
Athletes with at least 3 strict pull-ups and 10 unbroken kipping pull-ups who are looking for that extra skill challenge as well as a way to develop more capacity in mixed modal workouts. This clinic is not appropriate if you are still working on developing sound mechanics and consistency with big sets of traditional kipping pull-ups.
What should I bring?
A beginner’s mindset and maybe gymnastics grips if you own them (not required). It is not recommended that you take class before this workshop.
If you have other questions, email Whitney@crossfitsouthbrooklyn.com with the subject line Butterfly Clinic.
Saturday, May 10
2:15-3:45 PM
Cap: 16
Cost: $60
Prerequisite: At least 3 Strict Pull-Ups and 10 mature unbroken Kipping Pull-ups

Register here!

Monday, May 26th: 18th Annual Memorial Day Murph

This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning  with the CFSBK community. There will be grilling, a potluck, some games, good times and a hard workout. Sign up for heats of the will go out soon as well as calls for volunteers to help with the grill, set up or breakdown.

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Register here

 

Sunday, June 1st: Strength & Pride 2025

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg

ALL PROCEEDS BENEFITING TRANS YOUTH EQUALITY FOUNDATION, a national non profit foundation that provides education, advocacy, and support for transgender and non binary children, youth, and their families. Their mission is to share information about the unique needs of this community, partnering with families, educators, and service providers to help foster a healthy, caring, and safe environment for all transgender children.  The TYEF Emergency Trans Youth Fund supports unhoused youth or youth in crisis, travel expenses for medical appointments, and trans families moving to safe states.

Scholarships available for reduced or waived registration fee. Please email qtstrengthnyc@gmail.com for financial assistance. (No one turned away for lack of funds!)

Date: June 1, 2025

Time: 11:00 AM to 4:00 PM, Lifting starts at 12:00 PM

Registration deadline is May 4th 2025.

Event Date: June 1, 2025

Register here!

Saturday, June 28th: 13th Annual “Stonewall” workout

On Sunday, June 29th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.

As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.

Registration link coming in June

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