If our 5th anniversary was this fun, can you even imagine what our 10th will look like? 

Tomorrow Night: CFSBK’s 10th Anniversary Party!

The hour is upon us! Our 10th Anniversary Party goes down tomorrow night from 8pm to 1am, and we cannot wait to see all of you there. Seriously. We’ve had a few recurring questions about the particulars of this shindig, so here are some notes:

• You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
• The dress is “festive attire.” Wear your most festive attire.
• Coach Nick has promised to wear chaps. Technically, all chaps are assl… listen, never mind.
• There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
• There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm. 
• CFSBKer Jared D. will be your DJ for the evening!
• No kids or dogs, please! 
• All classes are cancelled on Sunday. We’re running Open Gym from 5 to 8pm!

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Yesterday’s Results Board: Clean | Burpees, Toes-to-Bars
How Exercise Might Increase Your Self-Control NY Times
The Science Behind a Great Cup of Coffee Smithsonian

Clean Complex

Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on speed under the bar.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

TBT: A recently unearthed photo of CFSBK’s early days in The Lyceum (which is now a Blink Fitness)! As Coach David explains, “This was before we moved upstairs. What you see is the extent of the equipment we had. I would get there early and set up all the mats and lay out the equipment before class, then have to break it all down afterwards. Coach Jeremy is wearing the blue shirt. Shane W. is coaching with me. Simpler times!” You can see more of these photos here! 

This Saturday: CFSBK’s 10th Anniversary Party!

Hey, those photos were taken around 10 years ago. Maybe we should have a party or something to celebrate. Oh yeah, wait… we are! Our 10th Anniversary Party goes down this Saturday from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Shout Out to Christmas City CrossFit

We recently got a really great email from Jimmy H., the head coach at Christmas City CrossFit in Bethlehem, PA. Here’s what he told us:

Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Congrats to Subway Series Winner Morgan N.!

Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…

This Sunday’s Schedule

Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.

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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend

Have Penny, will travel

Register for This Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American

Tempo Press / Tempo Sumo Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 3 of 8
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Performance
CrossFit Open Workout 16.3

AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups

Track back and try to beat your score from 2016!

Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups

Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

It may not feel like it, but it’s the first Monday of fall, and we’re bringing you this fun vid of Coach David’s tips and tricks for using the Concept2 rowing machine we all know and love! 

Come to Our 10th Anniversary Party!

2017 marks CFSBK’s 10th year of goofin’ around on the erg. Help us celebrate this Saturday, September 30th at our 10th Anniversary Party! This shindig goes down from 8pm to 1am. Don’t worry. We won’t make you row. We just want you to show up, drink some drinks, get down with your gym buds, and celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Piano Lessons with Nick P.

CFSBKer Nick P. teaches piano in Brooklyn to children of all ages. His lessons are tailored to each student’s interests to keep them engaged and having fun. He holds a B.A. in Music Performance from Wesleyan University. If you know anyone looking for lessons, please help get the word out. You can check out Nick’s website here: www.nickpappaspiano.com.

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Are Physical Limits All in Our Heads? NY Times
Building a Better Deadlift Athlete Daily

Snatch Complex

Every Minute on the Minute x 10:
2 Hip Power Snatches

Post loads to comments.
Exposure 2 of 8

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AMRAP 30 Minutes:
800m Run
40 Russian Kettlebell Swings
20 Burpee Box Jumps

Steady effort today. Aim to keep moving for the whole 30 minutes. Should be in the vicinity of 3 to 5 rounds.

Post rounds, reps, and Rx to comments.

Here’s Ayana, one of our CrossFit Kids and daughter of longtime CFSBKers Noor and Samir, putting those kid muscles to good use while climbing at The Gunks!

CrossFit Kids and Teens at CFSBK

Our CrossFit youth programs emphasize physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!

Pricing View Calendar

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.

Days & Times

CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm

We also offer CrossFit Kids birthday parties! For more info, click the button below.

Birthday Party Info

Eligibility

CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach David. For questions about our Teens program, please contact Coach Jess.
Email DavidEmail Jess

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Yesterday’s Results Board: Partner WODs
Back Pain and Back Strength Starting Strength
Is Reality Real? Kurzgesagt (video)

Partner WODs

AMRAP 10 Minutes:
20 Pistols
30 Deadlifts 225/155/95

Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…

For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.

Post rounds, reps (or time), Rx, and partner for each workout.

Register for Next Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
The Pitfalls of Illustrating Prehistoric Creatures Atlas Obscura
So You Wanna Be a Powerlifter? BarBend

The Fairy WOD Mothers at Fight Gone Bad 2015. Today is the last day to register for Fight Gone Bad 2017, one of our biggest and funnest community events of the year. Get clickin’ and sign up, gang!

The Week at CFSBK in Review

1. As you may have noticed, our recently begun 8-week training cycle includes a couple of new standardized warm up movements. On Monday we posted this video of Captain Osorio demonstrating Single-Arm High Pulls and Single-Arm Kettlebell Swings. Keep a look out for more videos over the next few weeks!

2. On Tuesday, the very same Captain Osorio wrote a moving post to commemorate the official 10th anniversary of CFSBK.  Our 10th Anniversary Party is just over a week away, and we can’t wait to see you there!

3. We caught up with former 7am’er Jake B., who built a garage gym modeled after CFSBK and continues to do our programming from Philly!

4. Inka H. is back in Brooklyn for a hot minute and available to do some bodywork at CFSBK. Many members can attest to her magic! She’ll be offering sessions at the gym today. Please email her directly for times and to set up appointments: inka.hodes [at] gmail [dot] com. Both 1 hour ($100) and 1.5 hour ($140) sessions are available.

5. Missing something? The photo from our latest lost and found dump is now up on our Flickr account. Claim your stuff before we donate it to CHIPs in two weeks!

6. The 2nd event of this years NYC Subway Series is at CrossFit Queens on September 3oth, and judging from the recent workout announcements, it’s going to be a killer day! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE!

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Yesterday’s Results Board: Clean | Double-Unders, C2B Pull-Ups, Burpees
Tom Brady’s “The TB12 Method” Is Hefty but Short on Science NY Times
Individual Variation in Weightlifting Catalyst Athletics

Clean Complex

Every Minute on the Minute x 10:
1-5: 2 Tall Cleans
6-10: 2 Hip Cleans

Focus on speed under the bar on these drills today.

Post loads to comments.
Exposure 2 of 8

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3 Rounds:
40 Double-Unders
15 Chest-to-Bar Pull-Ups
10 Burpees

Rest 3 Minutes between rounds. Score total time.

Post total time to comments.

Coach Frank discusses footwork with Natalie

Next Thursday: Free Next Level Weightlifting Club Clinic with Coach Frank

Want to get better at Olympic lifting? Next Thursday, September 28th, we’ll be offering a free Next Level Weightlifting Club class from 6:30 to 8:30pm! This is your chance to get a taste of the program and pick up some tips from Coach Frank. The session will focus on the Snatch. Due to space constraints, we’re capping this clinic at 10 people, so sign up now!

SOLD OUT!

This class filled up fast! But you can email Coach Jess at info [at] crossfitsouthbrooklyn.com with “NLWC” in the subject line to get on the waitlist! If you signed up and can no longer attend, please email Jess  to give your spot to the next person on the waitlist.

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career. Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

Bodywork with Inka H.

Inka H. is back in Brooklyn for a hot minute and available to do some bodywork at CFSBK. Many members can attest to her magic! She’ll be offering at the gym on Friday. Please email her directly for times and to set up appointments: inka.hodes [at] gmail [dot] com. Both 1 hour ($100) and 1.5 hour ($140) sessions are available.

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Yesterday’s Results Board: Back Squat | L-Sit, Row
Active Listening: Music To Move Your Body To The Outline
Downey Declines Diabetes CrossFit Journal
Do You Remember the 21st Night of September?

Tempo Back Squat (20X1)

3 × 8

Heavier than last week.

Post loads to comments.
Exposure 2 of 8

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5 Rounds Not for Time:
60 Second L-Sit
30 Calorie Row

This is the mainsite workout from this past Monday, 9/21/17, but we’re removing the time pressure of the clock for the overall work. Accumulate one minute per round on the L-Sits. Choose a scaling option that allows you that allows you to hold for sets of at least 10-15 seconds at a time with up to 30 seconds of rest between sets. Use rings, parallettes, boxes, or benches to support yourself on them, or perform them hanging from a Pull-Up bar if you can’t do them atop something. Push the pace a bit on the rows. Even though we’re not doing the 5 rounds “for time,” keep your work rate up throughout.

Post work to comments.

Catching Up with Jake B.

You might remember that we profiled former CFSBKer Jake B., who built his own garage gym modeled after our humble gym, right here on the blog a while back. We caught up with Jake recently and found out that he continues to read the blog and follow CFSBK’s programming from Philly. Here’s what he had to say:

I hope all is going well at my favorite gym. I just wanted to drop you a line to say that since I left Brooklyn (April 2015) and built my own garage gym (graciously featured on CFSBK blog awhile back) that my wife and I have continued to follow CFSBK’s programming. Back in September 2016, my wife and I decided to do the Lake Placid Half Ironman, but neither of us wanted to stop our current 4 to 5 day CrossFit training. So we went ahead and just tried to squeeze in triathlon training. We essentially half-assed our tri training and didn’t really get half serious until May 2017. When I say “half-serious,” I mean that leading up to the tri last week I still hadn’t biked 56 miles or ran more than 12 miles. I only really ran once a week, 3 to 8 miles, biked maybe once every other week and swam once a week for a few months. So long story short, my wife and I credit CFSBK programming and CrossFit in general for allowing us the muscular endurance to power through the half Ironman uninjured. My fellow neighborhood triathletes were seemingly impressed with this feat of non-typical tri training as well. My wife and I both finished with what I consider decent times of 6 hours and 50 minutes and my wife at 7 hours and 21 minutes. I will say there is no full Ironman in our future, or another half. One and done!

Thanks again for your great programming and awesome blog-commenting members for still making me feel a part of the gym, though I do still talk to James A. and Henry P. in order to commiserate every so often! I will close with that I miss my 7am group classes and all the great people I met at CFSBK. However, I may be most sad about James A. getting rid of his man bun. Please start a petition to bring it back. I think everyone’s strength will increase exponentially with its return.

Hope to drop in again soon.

We hope you drop in, too, Jake! Keep kickin’ ass!

News and Notes

• Inka H. is back in Brooklyn for a hot minute and available to do some bodywork at CFSBK. Many members can attest to her magic! She’ll be offering sessions today and Friday at the gym. Please email her directly for times and to set up appointments: inka.hodes [at] gmail [dot] com. First sessions are typically 1.5 hours ($140 per session).
• Time is running out to register for Fight Gone Bad 2017, one of our biggest and best community events of the year. See the event page for details!

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Yesterday’s Whiteboard: Rest Day
Norwegian Rock Climber Magnus Midtbo’s 1-Arm Muscle-Up BarBend
Darwin Was a Slacker Nautilus