CrossFit South Brooklyn

Established 2007

Rest Day

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CFSBK Doubles In Size: 608 Degraw Street

You may have heard recent rumors about a lease being signed after a very, very long search for additional space. We are so excited to officially announce that CFSBK will be expanding to a second, 5,000 square foot location mere feet across from the current gym. The intention of this expansion is to decrease average class sizes, create more options for programming, add new classes and workshops, and generally increase the quality of your member experience with us. We’ve poured our hearts into the gym and have been so grateful to build up a loyal following within our community. Building out the new space will require much more work, but this next chapter in our history continues the theme of responding to your needs and doing the best we can to give you the most effective and engaging training experience possible.

What would you be most excited to see in the new space?

The Life of CFSBK

Sept 2007: David starts CFSBK at St. Mary’s Playground in Carroll Gardens

December 2007: CFSBK moves to The Brooklyn Lyceum and rents space by the hour starting with a whopping two classes per week

January 2010: We find our current home, 597 Degraw Street. Four years later, we still feel like we’re moving in (+4,800 square feet)

December 2013: CFSBK adds the upstairs annex for private training, Foundations, Active Recovery, and a variety of other classes and services (+1,200 square feet)

November 2014: CFSBK expands to add second location on 608 Degraw street (+5,000 square feet)

News and Notes 

  • There are lots of new items in the Lost and Found, including lots of Oly shoes. Check it out here and here, claim your stuff!
  • Because of the New York City Marathon on Sunday, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though this will still be a slow process). Please plan ahead!
  • Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
  • Happy birthday, Alan C.!

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The Evolutionary Epic Crash Course
We Are All Confident Idiots Pacific Standard
The Dangers of Eating Late at Night New York Times
Squatting Below Parallel with Adrian Bozman CrossFit
This Is What Street Harassment Looks Like For A White Guy Identities.Mic

Comments

  1. Saturday's Programming

    Front Squat

    Fitness: 3 x 3 Linear Progression
    Add 5 pounds to your last exposure.

    Performance: 2 – 2 – 2
    Work up to a heavy set of 2 reps. No failing.

    Post loads to comments.
    e5/6
    _____________________

    For Load and Technique, Not for Time,
    Work up to a heavy load on the following complex:
    7 Kettlebell Swings
    7 Kettlebell Swings Left
    7 Kettlebell Swings Right
    7 Kettlebell Reverse Lunges Left
    7 Kettlebell Reverse Lunges Right
    7 Kettlebell Swings
    Hold the kettlebell goblet style for the lunges. Rest as needed between attempts.

    Post time and Rx to comments.

  6. Yes! I hope there is a set of kettle bells that look like skulls and some of those decline Lifecycle bikes so I can read my magazines while getting ripped!

    Congrats DO!

  7. Congrats!

    I could certainly crack jokes about getting leg press machines and an MMA cage but I wont.

    More low bar pull-up stations 😉 another big ass fan or two 😉 does this mean we will have our own internal subway series? :p

    Can't wait to see it.

  8. CONGRATULATIONS DO!

    Things I would love to see with an expansion of space:

    * MOAR MOAR MOAR AR. In fact…even now, could we have more of a "substitute teacher" system in place for when DO or Fox is traveling? I'd still pay the $15 (or a class punch, really) if one of my AR-experienced classmates were, say, teaching the class using a class plan written by DO, since it's not like we'd be teaching each other muscle-ups or anything like that. I never make myself mobilize for an entire hour without it — it's the social aspect of the class (peer pressure + chatting and gabbing to distract from OW MY IT BAND HURTS) that makes it so effective. My heart is always broken when AR is canceled!
    * More frequent offerings of specialty workshops like kipping pullups, muscle-ups, and maybe handstand pushups as well. We don't have much programming in class to teach us how to do these — that's as it should be, since not everyone is ready for them and I could see it being logistically difficult, especially on Tuesdays and Fridays when there are two different WODs going on on the same day. But not everybody picks up these movements naturally — god knows I took the kipping pullup workshop THREE TIMES (and a private lesson with DO!) before I finally got some semblance of a kip. So it would be super awesome if that stuff happened on a more regular basis.

    Came in to do tomorrow's front squatting (with Tim, whom I haven't squatted with in ages — yay!). Worked up to 185×2, although I'm told my second rep was a little high and I believe it. Really need to stop being afraid of the bottom. As Jeremy says, "You can stand up the weight. Now work on getting it DOWN."

    Worked to a 24kg KB on the accessory work. Damn that's heavy with one arm!

    Cash out: I did some HSPU negative practice and also singles to 2 abmats. Have never done HSPUs before, even with multiple abmats, so that was a fun first. Thanks JB for the pointers!

  11. Congrats David. I feel like the history of CFSBK is legendary… I imagine sitting around a campfire one day.. "It began with just a single man in a playground, children.. Now this entire neighborhood is called "Osorius" instead of "Gowanus"

    Showers? I know that's not very punk rock, but ti would be lots of convenient.

    Crossfit Kids? I have the fantasy of bringing my kid at 4 after school – I do my group class across the street – and come pick him up afterwards, thoroughly exhausted and ready to go to sleep!

    Open Gym in the afternoon? At least once a week? THat would be sooo convenient for those who can't make dinner-time open gyms on a regular basis, but would like the flexibility sometimes.

    Anyway whatever it is I'm sure it'll be great!

  12. Oh and I just posted on the classifieds the tI am trying to find a free-lance personal trainer who could go to my mother's apartment/building gym in Brooklyn Heights 2x/week to help her recover strength in her legs from knee surgery She has a physical therapist, but I think someone who just knows a lot about how the body works and could get her to do her relatively simple exercises would be very helpful.

  13. 6am. Discovered this morning that JB actually exists outside of the blog. Welcome to 6am, JB.

    Front squats: 225×2, 245×2, 255×2. Did a paused front squat on the first rep at 225. Not sure why, just went down and hung out there for a bit. The reps at 255 moved a little slowly. Was thinking I would hit 265 and maybe could have moved that weight, but I'm feeling a bit beat up recently. 3 rounds of the NFT work: 20KG, 28KG, 32KG. Kept the bell off the ground the entire time. The reverse lunges were the hardest part for me. The one arm swings with a heavy bell really cause you to focus on the mechanics. Liked that. Cash out work: 1 round of 5 strict HSPUs and 2 rounds of 5 strict deficit (thick 45# plate) HSPUs. I think this is the first time I've ever done deficit HSPUs. Feels like your head is never going to touch the ground as you're lowering yourself down. Got the same cue from JB and BK that I wasn't punching my head through at the top and fixed that for the last 2 reps.

    Excited about the new space. Can the walls be covered in mirrors so I can check out my biceps while doing preacher curls?

  14. Yeah, echoing Matt's requests, if we could get some ellipticals with TVs attached and maybe a few Jillian Michaels/Tracy Anderson boot camp classes, my life would be complete.

    Kiiiiddding. CONGRATS, to David and all of us, really. This is going to be an exciting ride.

    Also, an example of what makes David so great, and I'd argue, why this gym is what it is: in that blurb above, I proposed including a note that asked everyone to be patient with us and that questions would all be answered in good time, and he exchanged it with a question, inviting everyone to come at him with all their thoughts and excitement. Awesome.

  16. New space!!! That's awesome!! I'll echo Samir & Mrav and say that a few things I would love to see would be some more open gym hours, and showers.

    6am with Nick and JB

    Peformance cleans: Work sets at 230, 235, 235(m). The last one was a good miss. I was trying to keep the bar in close and make sure to get it racked high on my delts as the second rep was a little poor in that respect. Ended up on my heels and had to bail the bar to avoid falling over backwards. Clean pulls at 275… which felt HEAVY.

    WOD: 9:36 with a 24" box. 1000m run felt good. I think it was just over 4 minutes. Box jumps were mostly rebounding, but there were a few wonky ones in there toward the end when my calves started to tighten up. 400m was a grind given the extremely tight calves by the time I got to it.

  20. Congrats on the new place!!! It must feel so great to be expanding. Nowadays it's unfortunately rare that a small business is able to be so successful. Mad props to y'all. I had a feeling there was some investment-building towards expansion happening when there was that article awhile back about the 5 locations in Hawaii and how great it is… 🙂

    I second that shower idea…!

    Also, I love that it's right across the street. The classes at night are so busy, this is going to be amazing for more personalized instruction and not having to rush through your sets like crazy. That rush gives me anxiety!!! Also, I always end up getting to class around 5:50 or 6:50 so possibly having alternating classes on the half-hour would make life easier!

    Maybe there will be room for some gymnastics programming!? Busting out some back flips at a party has been a life long dream.

    Congrats, guyz!

  24. Awesome news, Congrats to DO and really everyone around, because we are the ones who will be using it.
    I would like to see some nutritional/cooking classes (might not be realistic and i might be barking up the wrong tree). Maybe some more group classes on the hours and others at the half hours, like 6am, 6:30am …

  25. Amazing!!! Congratulations!

    Also I think those are my new orange shoes in the lost and found. I don't know how they got there though as I put them in a shoe spot. 🙁

  26. I would love to see a retro aerobics class on Sunday mornings. Spandex required, mimosas post workout. I volunteer Jeremy to lead the class on such classics as 20 minute workout, Jane Fonda workout, and Buns of Steel.

    Congrats CFSBK! I can't wait to come back!!!

  27. 6am with Nick and JB (she exists!)

    Worked up to 215 in the front squat which felt about right since my 1RM is 225#
    Worked up to the 32kg bell on the NFT WOD with goblet squats instead of lunges because of my stupid toe which really only hurts when I lunge now.

    Looking forward to touring the new digs! The following are some things I would like to see…

    1. Crossfit Kids – My kids don't get anywhere close to the exercise they should be getting plus their strict HSPUs need a ton of work. I think after school programming and weekends makes a ton of sense.

    2. It would be nice to have room for some of the Crossfit implements that are really only seen on special occasions like sleds and GHD.

    3. 5:30am classes. Fo Sho!

  28. Yay! I'm super excited about the new location, and think it's so cool that it's RIGHT across the street. 🙂

    I agree on the more specialty workshops (and I'd love to coach some kipping and basic gymnastics ones! No backflips though, sorry Ally!). Comp team practice more than once a week. Showers.

    Haha, and yes Peter–I do exist outside of the blog. A full welcome might not be totally in order–don't expect to see me at the gym at that hour regularly.

    Still sick, so taking it easy on the workouts (aka not working out) and trying to get as much rest as possible. Coached 6am and 7am this morning, and even though I was not at my most energetic, it was fun to meet so many new CFSBK-ers!

  30. 6am with JB

    185x3x3 – I planned on hitting 205x3x3. After 1 rep at 205 in the 1st set, I quickly knew it wasn't in the cards. I've been eating junk, drinking like a fish, and not sleeping very well.

    Kept it light on the KB work. HSPU were the only fun part of the day. I agree with Peter, the floor seemed really far away.

    Congrats on the new space. I am excited for the new ellipticals and tricep extensions w/ the cable row all with floor to ceiling mirrors.

  31. So excited about new space. Thoughts:

    1) All open gym everything, at least in the mornings. I'd love to be able to come in from 7:30-8:30 in the morning and just get a snatch/squat session in before running off to work.

    2) Olympic lifting classes at early morning times! I'd love to take Frank's class, but the times didn't work at all. 7-8:30, 7:30-9? I'd be there in a heart beat.

    3) Showers are probably a good idea, definitely makes plans with SBKers easier?

    Whatever, more space is awesome, you do what you want.

  32. Congratulations on the new space DO and all of CFSBK!! Right across the street – you couldn't have planned it better!

    I would love to come back for more Open Gym / platform rental time, but obviously that should come secondary to any requests from current members. Can I at least come to the party? There will be a party, right?! 😉

  34. 😀 v. excited for the new space!!!! I will yell at you guys from across the street!

    Brad D. those are good ideas, I will add to it: CFSBK part deux, Crossfit South Brooklyn II: The Rise of the Swole Patrol.

    JB i hope you are getting some R&R right now! Sadly no costumed CFers this AM whatisupwitdat. Props to Noah and Charlie with the halloweenie colors though.

  35. Congrats on the expansion — I updated my Entrepreneurs article 😉

    The selfish part of me wants more OG time for sure, especially mid-week (any time of day, really, and I would be there).

    The marketer in me really likes the idea of Crossfit Kids. I see tumbling and activity places all over the hood so there must be a market for it.

    Bootcamp and HIIT tracks as well — while not my personal preference, I could see that really doing great business and roping in more women. I have a friend who is going to that new HIIT place on Flatbush and from everything I've heard it's like Crossfit w/o the barbells (and obviously superior coaching). I keep saying "You should just do Crossfit," but I think the barbell fear is too great, thus a more bootcampish bodyweight-type class might be a gateway drug for some folks. I realize it may be sacrilegious to go against the ethos of getting us exposure to many different things including heavy lifting which is what I love so much, just thinking out loud.

    However I think we can all agree the Prancercise dream needs to become real in the new space.

  36. OH as for space, would love to see more Open Gym time for sure and Gymnastic classes too as well as other specialty classes!!

  41. noon class with DO and Noah

    Cleans: 187, 187, 187
    Clean pulls: 222×2 x 3

    I'm still getting the hang of olympic pull exercises. Had a nice "recovery" from one of these where I kind of held the bar in my lap as I for some reason sat down in a squat… anyway by the end I think I was getting the idea

    WOD in 8:02
    put a good effort in, probably 95%

    Cash out was super hard, skipped the last set because of time, but probably didn't have it in me anyway.

    What I'd like to see:

    5:30 am class!

    maybe some OG at 5:30 or 6am too!

    more dedicated Olympic lifting classes that you could drop in on.

  43. Thanks, everyone! None of this would be possible without our amazing staff and amazing community! I hope I don't fuck it up!

    More carpentry work happening in the gym today. I did some "active recovery" with some light snatches, bench press and chin-ups.

  46. I need to stop dropping heavy shit on my left big toe. Ouch.

    OG tonight.
    Bench 110x3x5. I hit this about 10 days ago, but tried 115 twice tonight and failed on the 5th and 3rd rep of the sets, so I went back to 110 and did a 3×5. I went rock climbing last night for the second time in my life, maybe that was it… ?
    Then a tabata mash-up, 16 minutes (though I did 18) of box jumps and wall balls. 8 sometimes feels like less of an achievement than 10.
    8 minutes of stair sprints, 30 sec up and 30 sec rest.

    Let the drinking commence. Happy Halloween, everyone!

  49. Platforms, platforms, and maybe some more platforms

    OG
    BTN jerk
    308×2
    330×2
    341x2x3

    Front squat, 3RM, -5%, -10%x3
    380×3 PR (previous single 1 Rm was 376)
    365×3
    345×3

  50. I forgot to check back to read everyone else's recommendations! I'd definitely say more platforms, more hours for Frank's Olympic class, and also as recommended it would be great if there were a more open Olympic Class that all members could take; perhaps if programming ends up splitting up to some degree the more advanced classes will just gravitate towards more complex movements naturally?

    OG Session for some mixed work:

    Snatch w/ pause at knee
    40×5 50×5 60x3x3

    Was supposed to do 5's here but even at lighter weights the pause was killing my back so did some triples.

    Front squat max
    135×4 185×3 225×2 255×1 275×1 (PR) 295×1 (PR) 305xM

    Final lift to test after my unbelted squat cycle.

    7min Partner AMRAP 135# C&J w/ Ryan
    66 total

    This was super fun. Finished off with some handstand practice and 3×8 dragon flags. Those are hard.

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