Upcoming Events


03/29/2015 CFSBK Kids Club at 9am

CFSBK Kids Club: Sundays at 9am 

Want to come to class on Sundays but can't find a babysitter? Let CFSBK Kids Club help! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you're working out, your child(ren) will have the opportunity to explore arts & crafts, science experiments, games, and movement activities. You'll get peace of mind and they get an hour jam packed with FUN!   

When: Sundays at 9am
Cost: 1st child - $10/child (take 20% off for the older child when siblings are registered together)
5 Pack - $40/child (1 child), $55/siblings (2 children). Purchase packages here.
RSVP Required (at the Front Desk), capped at 8 children

Please note that CFSBK Kids' Club is a separate program from CrossFit Kids. 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com


04/04/2015 Grand Opening of 608 Degraw Street 

Join Us For the Grand Opening of 608 Degraw Street!

During Saturday's group classes (on 4/4), we have a fun "two-gym" WOD planned for everyone. Join us for class, and please also join us in the afternoon from 2-3pm for a beer for a low-key social hour and open house. 


04/11/2015 OUTWOD NYC 

OUTWOD is a collective NYC group bringing together LGBT CrossFitters and allies together one WOD at a time to enjoy the virtues of CrossFit and form new friendships along the way. CFSBK proudly supports this diversity within the sport of CrossFit and invites everyone to join this Saturday afternoon WOD and post-event social. Cost is $25, with proceeds going to the Family Equality Council. 

DATE: April 11, 2015
TIME: 2:30pm
WHERE: CrossFit South Brooklyn, 597 Degraw Street, Brooklyn, NY 11217
AFTER WOD SOCIAL: Post-WOD, we will head to a nearby watering hole called Three's Brewing. They will be equipped and ready for us.


Our charity this month is The Family Equality Council.

Family Equality Council connects, supports, and represents the three million parents who are lesbian, gay, bisexual, transgender and queer in this country and their six million children. We are changing attitudes and policies to ensure that all families are respected, loved, and celebrated—including families with parents who are LGBTQ. We are a community of parents and children, grandparents and grandchildren that reaches across this country. For 30 years we have raised our children and raised our voices toward fairness for all families.


04/17/2015-04/19/2015 Starting Strength Seminar

Starting Strength Seminar

The Starting Strength Seminar: The Complete Method teaches the system of barbell training detailed in the books Starting Strength: Basic Barbell Training and Practical Programming for Strength Training. It features an in-depth examination of the physiology, biomechanics, and execution of the 5 basic barbell exercises at a level of detail unavailable in any other seminar in the industry. The SSS2 is the most detailed exposure to any training method offered in the fitness/exercise/training education marketplace, available to both the serious strengthand conditioning professional and the trainee interested in improving personal performance under the bar.

The professional S&C coach will take the course for the credential the successful applicant obtains: The Starting Strength Coach. The non-professional will take the course for the exposure to the complete suite of Starting Strength materials and the chance to be evaluated on its understanding, as either a possible precursor to professional status or for personal development as a lifter and athlete.

This method deconstructs the five basic barbell exercises - the squat, deadlift, press, bench press, and power clean - down to their basic elements in biomechanics and skeletal and muscular anatomy, and then derives a system for performing and coaching them based on the the most efficient and productive way of approaching each movement.

The Starting Strength Seminar: The Complete Method is an intensive exposure to all the information from which the Starting Strength system is derived. The 3-day format allows for an in-depth exploration of the theoretical basis of the system, as well as a thorough under-the-bar practical session for each exercise which provides for the evaluation of each participant on the basis of both lifting and coaching the method. The basics of barbell training are developed into a logical and effective system that forms the best possible foundation for any strength and conditioning program.

The SSS2 currently offers three levels of completion. First, attendance at the complete seminar provides a Certificate of Attendance. Competence in the system will also be evaluated by the staff on the ability of the participant to demonstrate understanding as both athlete and coach in the practical sessions, as well as an exam that can be taken before the end of the seminar. Completion and passing of the on-site-administered exam obtains the Starting Strength Seminar Certificate, the second level of completion, which will eventually be eligible for CEU credit through ANSI.

Third, experienced coaches that wish to be candidates for the Starting Strength Coach credential can elect to be evaluated at a higher level of scrutiny. These coaches should come prepared with a background in weight training and coaching, a working knowledge of muscular and skeletal anatomy, an excellent familiarity with the foundational texts, and an ability to communicate effectively. They will be expected to conclusively demonstrate their ability to function as coaches of the Starting Strength method.

Lifters who just want to improve their understanding of barbell training, its techniques and its programming, can expect the most informative and productive weekend available in the entire fitness industry, guaranteed.

Enrollment is on a first come, first served basis. Each seminar is limited to 25 attendees, with athlete:coach ratios of 5 or less.  


Friday 5-9PM :: Coaching, Strength, Anatomy, Biomechanics
Saturday 8-8PM :: Squat, Deadlift, Bench Press
Sunday 8-7PM :: Power Clean, Press, Programming, Q&A

Expanded Course Information



05/02/2015 Get Fit or Be Hacking 

Announcing: “Get Fit or Be Hacking”! 

MARCH 20 UPDATE: Based on a bunch of positive feedback we’ve added a fitness only (“scaled”) section to give those who either don’t code or don’t want to code an option to participate. See below... 

As our community at CrossFit South Brooklyn has grown, it’s been noteworthy the large number of members who work in the NYC technology and start-up community. We’ve been impressed how these members have taken it upon themselves to self-organize to support programs that teach coding in local Brooklyn schools. This is very much in the community spirit of our gym.

Now, we’re taking the next step and putting this—coding and fitness—together into a single event: “Get Fit or Be Hacking!" REGISTER HERE.

What is “Get Fit or Be Hacking”? When and where is it?
“Get Fit or Be Hacking” is a hybrid fitness and coding competition-fundraiser that will take place at 2pm on May 2nd at CrossFit South Brooklyn. We are raising money for CSNYC, the mission of which is to ensure that every NYC public school student has the chance to learn the principles of computer coding and computational thinking.

Do I have to be a member of CrossFit South Brooklyn?

How does it work? Do I have to know how to code?
There will be two sections at the competition: “Rx” (Coding + Fitness) and “Scaled” (Fitness Only).

Participants in the “Rx” (Coding + Fitness) section will complete a workout challenge followed by a coding competition comprised of various coding kata lasting about 90 minutes, and finish with a 2nd workout challenge. You need to know how to code to participate in this section.

Participants in the “Scaled” (Fitness Only) section will complete two workouts in a series of heats, with no coding involved. You do not need to know how to code to compete in the “Scaled” section.

What will the fitness portion be?
The workout challenges will be 10-15 minutes each. They be composed primarily of body weight exercises (e.g. push-ups, ring rows, burpees, etc.) along with cardio work (running, rowing, jump rope, etc). While the event is happening at a CrossFit gym, the exercises will be more akin to those in the "7-Minute Workout" than those found in CrossFit. There will be no Olympic lifting nor powerlifting.There will also be warm-up, cool-down, and mobility activities before and after the workouts. 

What award categories will there be?
Awards will be given out for:

  • Most money raised by a team
  • Most money raised by an individual
  • Best fitness performance by a team (top 4 workout scores, including top female score)
  • Best coding performance by a team (for those teams with coding participants)
  • Best fitness performance by an individual

You mentioned “teams”. How do teams work?
Ideally we would like people to compete and fundraise as part of teams.

“Rx” (Coding + Fitness) participants must compete as part of team; “Scaled” (Fitness Only) participants may compete (and fundraise) as part of our team or compete individually if they so choose.

Teams should not exceed 10 people (total - Rx + Scaled participants) and should ideally include at least 2-3 women. Total “Rx” (Coding + Fitness) participants on a team are capped at no more than 4 due to space constraints, and should include one female participant.

Does my team have to include “Rx” (coder) participants?
No. Your team just won’t qualify for the “Best coding performance” award

Is there a registration fee?
Yes, there is a $20.00 registration fee for each participant, which will be paid when you first sign up in CrowdRise. This covers event costs including food, drinks, and swag. The remainder of the registration fees will go into the fundraising pot, adding to the massive check that we will be giving CSNYC on May 2! (CFSBK members should use the coupon code “CFSBK” on Crowdrise to reduce the registration fee to $10.)

How do we fundraise? Do we have to?
The expectation is that you'll raise money individually which in turn will aggregate into your team total. Some people don't like fundraising and will raise just a bit. That's cool. Other will get creative, either individually or as a team, and raise a bunch. We hope you'll come up with some clever and innovative ways to raise money for CSNYC—getting competitive is okay too!

The key idea is that each four-person team will work together to raise as much money as they can from their friends, work, family, and other legal sources. Each team will have its own page on Crowdrise that they can customize.  While there is no minimum, we are hoping each team will be sign on to raise at least $500. Of course, we hope some crazy Type A fundraising competition ensue.

“Get Fit or Be Hacking” is at CrossFit South Brooklyn. Do I need to be CrossFitter?
No, but you should be someone who exercises regularly and has doctor’s permission to physically exert yourself. Ideally you’d be able to do a couple push-ups unbroken, a burpee or two, a 30-second plank, and know how to row a bit. (Please note that all participants will have to sign a health and liability waiver from CrossFit South Brooklyn on the day of the event).

Do I need to know how to code?
Only if you want to participate in “Rx” (coding + fitness) sections. If you choose that route, ideally you’d know at least some JavaScript plus one other scripting language such as Ruby or Python. If you choose “Rx”, you’ll be a competing as a team so if you don’t feel completely comfortable in certain parts of a language, you’ll likely have a team members whose skills will complement yours.

What kind of coding will we be doing?
There will be at least one JavaScript challenge, as well as at least one other where you can choose your scripting language.

Is this a hackathon?
No, this is not a hackathon. We decided that the time required for a full hackathon would not be a good match with the short work-out competitions. Moreover, hackathons can present some IP ownership issues for developers with their employers which we wanted to avoid in order to maximize participation. 

What should I bring?
Workout clothes, and something to wear afterward at Threes Brewing. If you are competing in the coding portion, bring your laptop and  charger. 

How old must I be?
18 to participate in the event. 21 to join us at the after-party at Threes.

Great I’m ready to participate! How to I start?
Go to our Crowdrise Event page (Log-on to CrowdRise, and create a CrowdRise account if need be, when you first arrive) and, once logged on, hit REGISTER. When you click REGISTER, you’ll be asked to complete some basic information in CrowdRise, asked to join or create a team, decide which section you want to participate in, and pay the registration fee. Upon successful registration, you’ll be redirected back to CrowdRise where you can begin fundraising! From there, it’s time to raise money, practice your algorithms, and train!

Questions? Send a note to Rob at runderwood5+getfit [at] gmail.com.


05/02/2015 Hail to the King at CrossFit Queens

Hail to the King at CrossFit Queens

Crossfit Queens is hosting an all-male competition on Saturday, May 2nd. There will be two divisions, with 80 total athletes. Additional details can be found on the event's Facebook page: Hail to the King. Register here, and then shoot Coach MeLo an email (Melissa [at] CrossFitSouthBrooklyn.com) to let her know you registered. 

The following CFSBKers have registered:

Jay R.
Matt K.
Alex B.
Pierre D. 

A note to CFSBKers from Gabriel at CrossFit Queens: 

Coach Rosko and I just wanted to personally reach out and let you know that we're putting together our first individual, all-male competition in a couple years. We had a tremendous time running Hail to the Queen IV last year, and we immediately knew we wanted to put together a barbell showdown for the men.

We still believe that participating in occasional competitions is a great way to build camaraderie amongst boxes and to connect folks from the different corners & boroughs who all live the life. We hype things and get athletes excited through talk of fighting for reps, but at the end of the day, we ultimately just enjoy seeing folks have an opportunity to throw barbells around with their best effort, meet other CrossFitters, and have a good time. This is the same rhetoric we use with our own athletes who get involved in local box throwdowns. 

If you have any specific questions about the competition, feel free to email me or Coach Rosko. Details are on the above Facebook event page link, and the registration link is here.


05/09/2015-05/10/2015 Catalyst Athletics Olympic Lifting Seminar

Instructed by Kara Doherty & Catalyst Athletics Coaching Staff

The Level 1 Olympic Weightlifting Seminar is 2 full days of practicing and training the snatch, clean and jerk, learning progression & correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

For more information and to register, click here.


05/10/2015 Strength Cycle Total

Strength Cycle Total on Sunday, May 10, 2015

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!


05/30/2015 Reebok Spartan Race 

2015 Reebok Spartan Race

For the past 3 years, CFSBK has sent a group of adventure-seeking members up to Tuxedo Ridge Ski Resort to run the Tri-State Spartan Sprint. This is a 4-mile race up and down the mountain, with a variety of obstacles to overcome along the way. Registration is now open for the 2015 race, and we're looking to send another team to the event! If you're not afraid to get a little dirty (or a lot dirty...) and have wanted to run an adventure race, this is your opportunity!  Here's what you need to know: 

Date: Saturday, May 30, 2015
Time: Register for any open heat except Elite. They'll move everyone into the same heat prior to the event. I expect that we'll be in the 11am heat.
Price: $75, plus $14 for mandatory insurance and $7 for processing.
Team Name: Crossfit South Brooklyn
Incentive? You get a t-shirt and some pretty cool pictures of yourself doing some pretty outrageous stunts. 

Register Here! 

If you have any questions, please email Coach MeLo: Melissa [at] crossfitsouthbrooklyn.com