Upcoming Events


01/2/2016-03/26/16 The Look Feel Perform Better Challenge

The 2016 Look Feel Perform Better Challenge

It’s that time of year again... New Year's Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

  1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
  2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.

Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating! 

Alright, you’re in? Great!

How To Participate:

Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff.
  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website (coming soon). These entries are private will not be published or seen by anyone other than us without your consent.
  • Perform the Test WOD and record your results.
  • Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.



01/24/2016-3/6 Gymnastics Class with Coach Ken

Want to Improve Your Gymnastics Skillz?

Join guest gymnastics coach Ken H. as he takes you through six weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. You'll get used to being upside down and apply your strength training to learning gymnastics skills. Specifically, each class will be composed of three to four distinct areas, such as: warm-up and active mobility, handstand work (freestanding, walking, cartwheels etc), rings skill work (muscle ups, levers etc), body weight strength conditioning, and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.

When: Sundays from 6 to 7:30pm | 1/24, 1/31, 2/7, 2/21, 2/28, 3/6 (skips 2/14)
Price: $150 for 6 weeks
Cap: 8 participants


Week 1
Forward/backward rolls

Week 2
Forward/backward rolls
Muscle up

Week 3
Forward/backward rolls
Muscle ups

Week 4
Forward/backward rolls
L Seats - Rings/Parellettes
Muscle ups

Week 5
Forward/backward rolls
Cartwheels/Round off
L Seats - Rings/Parellettes
Muscle ups

Week 6
Forward/backward rolls
Cartwheels/Round off
L Seats - Rings/Parellettes
Muscle ups

Ken's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.


02/18/2016 Look Feel Perform Better Q&A Info Session: "Adjusting Nutrition to Meet Your Goals"

Look Feel Perform Better Q&A Info Session: "Adjusting Nutrition to Meet Your Goals"

Attend this Look Feel Perform Better Q&A Info Session, the fourth of this year's bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. Have you been following the LFPB Challenge guidelines but aren't seeing the changes you thought you would? In this lecture, we'll discuss how to adjust your nutrition habits to better align with your goals. As always, we'll have time for Q&A on all topics afterwards.

Where: CFSBK's second floor Annex

When: Thursday, February 18th at 6:30pm


02/28/2016 C.R.A.S.H.-B. World Indoor Rowing Championship


C.R.A.S.H.-B. World Indoor Rowing Championship

When: Sunday, February 28th, 2016 at Boston University’s Agganis Arena.



02/28/2016 Strength Cycle Total

Strength Cycle Total on Sunday, February 28, 2015

Coach Jeremy's and Coach Margie'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!



03/5/2016 Iron Maidens Raw Open 2016

March 5, 2016 at CrossFit South Brooklyn


CrossFit South Brooklyn’s all-female powerlifting competition returns for the second year. 60 lifters will test their one rep maxes in the Back Squat, Bench Press and Deadlift. Prizes will be awarded to the top three Totals in each weight class. This is an exceptional day showcasing a community of strong women from the NYC-metro and tri-state area, ranging in age from 25-70.

This year, we are thrilled to partner with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, we will create the first annual Iron Maidens Stay Strong Scholarship to assist low-income women in paying for their college tuition. 

Donate to a competitor here.

Registration is full. To be added to our waitlist, please contact Margie.

Cancellation Policy: No refunds will be made after January 23, 2016. If you are not able to compete, please notify Margie as soon as possible.

Interested in volunteering? Please fill out this form.

Are you a small business looking to expand your reach through CrossFit South Brooklyn's sizable community? Iron Maidens is seeking sponsors to support the event with prize donations. We are especially keen on partering with women-owned businesses. To find out more about this opportunity, please contact Margie.

Learn more over at https://ironmaidensrawopen.wordpress.com

Margie Lempert, Meet Director: margie [at] crossfitsouthbrooklyn [dot] com




04/08/2016-04/10/2016 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.


Friday 5-9pm
Saturday 8am-8pm, with a 1-hour break
Sunday 8am-7pm, with a 1-hour break