CrossFit South Brooklyn

Established 2007

WOD 9.17.09

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Row 2000m

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compare to 10.12.08

Accessory Work
WU: 3 Rounds NFT
16 Partner Medball Tosses
8 Strict Pull-ups

Low Bar Back Squats 101

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Little Milo post kids class

There will be a 5pm L1 Class today!

CrossFit South Brooklyn has officially signed a 10 year lease for our new home on 597 Degraw Street.  Our facility will be approximately 4,700 sq feet with 19 foot ceilings and a huge roll up gate.  With our own space we will be able to provide much better services including showers, nicer bathrooms, heat!, more classes, bailing potential, more training options and overall better product.  We'll also be right down the block from our new BFFs, Brooklyn Boulders.  The expected completion of the facility will be November 1st however our move in date will be dependent on the Certificate of Occupancy which we're hoping will be signed shortly thereafter.
Thank you so much to all our members and staff who made this move a possibility.  Remember, this is a huge accomplishment for all of us.  Very gradually over the last two years every single member and trainer has contributed to making South Brooklyn what it is today. 
We've only seen the tip of the ice burg.

We want to create even more of a home away from home atmosphere with our box.  This means that everyone's input is necessary for making it a success.  What kind of things would you like to see in our permanent facility?
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HUGE shout out to Matt Ufford for raising $3,726 for Fight Gone Bad so far! Matt has done an incredible job and was recognized on the Fight Gone Bad Page for his efforts. Check it out here!
Also- We exceeded our Gym goal and have to date raised: $10,310 for Charity
Way to go, everyone!!!

Comments

  1. Congratulations SBK! Can’t wait to visit you at the new digs. It truly has been a great journey and one that we at CFQ can only hope to replicate. Way to go everyone! you deserve every but of success.

  2. Row 7:17:8PR by about 3 secondsI still hate rowing

    Then the 620m Burpee run with the foundations folks, fun times4:28

    It was great getting a chance to teach the Low Bar Back Squat tonight. Apologies to the 5PM class, I swear it got better as the night progressed.

  3. Warm-Up:500m Row3 Rounds of “Cindy” with Strict Pull-ups

    Bench Press 5×3(45×10, 95×5, 135×1)155×3, 165×3, 175×3, 180×1, 175×3

    Row 2000m7:46

    Wasn’t feeling strong or focused on the bench press. First 175 had a somewhat funky bar path. Latter set was sharp.Row was a :15 PR which I’m very happy about. I stuck to Coach Nick’s Power 10/20 approach to break up the piece which worked beautifully. I actually didnt pay much of any attention to my splits, all i did was listen to my body and regularly check the distance and projected finish. S/R was a consistent 30/32 except on the P10’s. I felt like I used my energy stores really well, didn’t feel like I left anything on the table during the last 250.

    Did the end of class WOD with Foundations15 Burpees on sidewalkRun to 5th Ave15 BurpeesRun to Union15 BurpeesRun to 4th ave15 Burpees

    4:30something?? Was about 20 seconds slower than Jeremy

    Left most of my bare feet on President.

    A very active day indeed.

  7. @chris fox: mirrors ON the floor??! madness.. that’d be a lot of bad luck coming our way.

    @malcolm: okay so abduction van made me chuckle uncontrollably throughout the rest of the comments.

    My initial and steadfast request: indoor bike rack. Wahoo. I’m easy to please.

    All requests I could think of have essentially been covered minus the sarcastic “no makeshift urinals, please” and “mats that are not covered in broken bits of glass”. Oh wait, here’s one, group discount at BKB? That isn’t really IN the box but it’s about the box. Or maybe a pony.

    Super excited for the new space. I think it’s going to have a huge impact on moving cfsbk forward.

    & SHOWERS (!!!).

  10. 8:10 on the 2000m row, my first time doing it. Also my first time puking after a workout. Also my first time infringing on the Valhalla of an L2 class. Sorry to lower the average the fitness level, guys!

    I enjoyed the low-bar back squat work and partner med ball toss/pull-up with Ryan. My strict pull-ups were solid the first round, and then I got 5 into the second set before needing assistance. 3rd set was all assisted, I believe. Ryan’s damn stingy with his assists; I appreciated that.

  11. So awesome to see Rebecca la penguin get a first pull-up as a birthday present to herself!

    Strict pull-ups with assist as the warm-up felt awfully weak.

    2000m row: 9:09:08. Not much to say except it was rather difficult and I’m glad to have had the power 10 strategy to break it up.

  12. Congrats on the new space! I think the box needs more chains. Big chains. Bummed to have missed the row WOD. Maybe this weekend. See you then.

    Oh yeah, and congrats on strict pull ups!!

  13. Becca, Paul – I loved the FGB designs last night. I just realized this morning that I probably didn’t manage to express it. Thank you for putting this together for all of us – I can’t wait to have mine.

  15. For those playing along at home, Matt Uford is now #4 in the top 5 fundraisers for Fight Gone Bad.

    I don’t know what you’re doing homeboy, but keep on doing it. Phenomenal stuff

    And Paul/Rebecca S. I second Laurel’s sentiments on the shirts. They are gonna be sick. Your design work is really amazing. Next stop, hoodies!!!

  21. Howd I miss this post?

    Ive been trying to stay away from the site during the week since I cant make it. Seeing all the posts always makes me miss cfsbk.

    I agree with BBQ, Fridge, Library/bookshelf, BIKE RACK, SHOWERS, Kids playpen area, BIG TIRE, Trampoline, Heavy bag, speed bag.

    If not mirrors then a video camera and tv so we can tape our workouts and watch it.

    Add a TV and Cable with a couch and Ill just move in.

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