CrossFit South Brooklyn

Established 2007

Rest Day

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REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Wednesday, Sept. 5th – Friday, Oct. 26th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Sept. 4th – Sunday, Oct. 28th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th (FULL)
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday, Sept. 5th – Wednesday, Oct. 24th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, October 28th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

Labor Day Schedule

We’ll be running on a modified schedule this Monday, September 3rd for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
9am to 1pm: Open Gym-Only Membership hours
Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells, Starting Strength, Next Level Weightlifting Club, and all evening classes.

Comments

  1. Wednesday’s Programming

    Back Squat

    Fitness
    3 x 5 LP

    Heavier than last week.

    Performance
    75% x 5, 75% x Max Reps (more than week 1)

    Warm up, then perform one set of 5 at 75% (of 1RM), followed by a ma- rep set at the same load. Use a spotters, but aim to end the set 1-2 rep shy of failure. The goal is no failing.

    Post loads to comments.
    Exposure 4 of 8

    _____________________

    2008 CF Games Deadlift/Burpee Event

    5 Rounds For Time:
    5 Deadlifts 275/185
    10 Burpees

    10 Minute Cap

    Post time and Rx to comments.

  3. AG

    A.
    2-3x
    5 db high pulls/side
    3 wall walks
    20 alt plank toe taps

    B.
    kipping HSPU Practice

    C. FT @aer
    550m jog
    21 weighted box step overs
    12 HSPU
    400m jog
    15 weighted box step overs
    9 HSPU
    270m jog
    9 weighted box step overs
    6 HSPU

    2hr pace, 20 min cap

  4. First Crossfit class post-strength cycle. I knew my first WOD was going to be terrible, but knowing that intellectually and feeling it in your lungs and hip flexors are very different things.

    Squat 175x5x3. This is the weight at which I began Strength Cycle in July. I wanted to take it easy since I’m still a bit wiped from Sunday.

    WOD 5:10 Rx. 185 deadlift is no problem at this point, so basically felt like I spent lifetimes doing burpees. I wanted to die. I didn’t die.

    Is there anyone who will be in Open Gym tomorrow morning between 7 and 8, or Thursday morning between 7 and 8:30, who’d be willing to spot me for a few bench press reps? I’d like to test my 1RM but that’s definitely not something I feel safe doing sans spotter.

    • I’ll be there tomorrow AM and likely doing OG because of a hip injury. Happy to spot if you don’t get any other takers!

      • Hi Christine — hope you see this, I don’t have your contact info 🙁

        Came home to find a flood in my bathroom. I have to be around tomorrow morning to deal with the super, so no benching for me. 😡😭

        Thank you again for offering to spot! Guess I will have to try on Thursday.

  5. Just signed up for my first Strength Cycle! Super excited for something new about 1.5 years into my Crossfit experience.

    Question for strength veterans…I’m doing 2x/week – what did you guys do for the rest of the week’s workouts? Did you do strength programming on your own time/did Jeremy provide?

    Thanks in advance!

    • Yayyy!! You’re going to love it and get so strong! I’m hardly a veteran but here’s what I did over the last two cycles this summer:

      Monday: strength
      Tuesday: accessory work on my own (I focused on single-leg and core-strengthening stuff + usually a little light cardio, but you do you)
      Wednesday: rest
      Thursday: strength
      Friday: CrossFit
      Saturday: CrossFit or Short Circuit
      Sunday: rest

      I chose which CF workouts to do (Thurs or Sat) based on what wouldn’t interfere with my strength training. So for instance, if the Saturday metcon had a high volume of deadlifts, or even just a lot of barbell stuff I didn’t feel like doing, I did Thursday’s work on Friday and Short Circuit on Saturday. It would be great to throw some AR in there too!

      If you’re at a loss, ask Jeremy; he know all. Stella is also an expert! Have fun! 🙂

    • WHEEEEE!

      I can do 3x/week cycles only in the summer, so when I’ve trained using morning cycle (2x/week), I buy the 2 class add-on. Jeremy gave me an extra day of strength programming each week that I did at Open Gym on Fridays (this was back when morning cycle was Monday/Wednesday; now that it’s MTh, Saturday afternoon would be better), and I used the other add-on class for Active Recovery. This worked really well for training for Iron Maidens back in 2016.

        • Also, this past cycle I did 3x/week but did the 2-class add-on and used it for AR and mostly Short Circuit (although I did do one Saturday group class). Short Circuit can be a great complement to Strength Cycle, so you don’t COMPLETELY forget how to do cardio. (Note: You will somewhat forget how to do cardio. See note above re: wanting to die during WOD. But the cardiovascular ability does come back.)

          The only time I chose to do group class instead of Short Circuit during Strength Cycle is when, as Kirby said, I knew the Saturday workout would pair well with what we do in Strength Cycle. Especially because I was in the cycle that met on Sunday mornings, I did NOT want to head into heavy squats with any kind of soreness in my lower body. So if I saw, say, 90 thrusters on tap for Saturday, I chose Short Circuit, whereas the partner WOD of running, KB swings, and box jumps was fine.

  6. 7am w/ Lauren doing Monday
    Press: 55×6, 58x6x2. First time doing Monday programming this cycle so I just wanted to see where I’m at. The slower-down tempo spiced things up.
    Deadlift: 135×5, 165×3, 200×3. Was about to do my heavy set at 185 but got greedy (riding a post-Strength Cycle high)…probably was a mistake. Double-overhand grip changes EVERYTHING. Not a fan!
    WOD: 1+4 thrusters / 1+3 thrusters / 1+8 thrusters. Eased back in with the relatively light blue KB. The thrusters still felt super awkward to me. Tried to push the pace on the lunges and knees-to-elbows to make up for it. Cardio is just going to hurt this week, but it’s to go fast again 🙂

  8. Yesterday’s lifts, didn’t have enough time to do the metcon before teaching

    Press
    105×6
    115×6
    120×6

    Happy with how 120 felt given all the reps were from dead starts. Played around with some football bar benching after. 120x8x5 using different grip widths and a slow tempo

    Deadlift
    345×1
    315×3

    Was attempting 345×3, however while it moved well enough I didn’t feel like I could do two more perfectly so called it and just did 315 to get intended volume

  9. 7 AM with Lauren and Lady Fox.

    3×5 @ 73. Weight’s not heavy—just focusing on trying to get below that elusive parallel. Seeing as my ankles are as flexible as cinder blocks, this is a work en progreso.

    Wed WOD @ 135, 7:10. Thankful for such an intense workout to get my mind off a move from hell.

    Am starting to feel ever-so-slightly less terrible during workouts, think the clean-ish eating is kicking in.

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