Upcoming Events


04/13/14 Fish Cooking Class

Sign up for a FREE Fish Cooking Class!

Interested in cooking (and eating!) more fish? Come to this fish cookery class to learn some basic techniques - and make a nice dinner! Village Fishmonger, our new Fish CSA partner, has agreed to co-lead the class (and provide the yummy fish) along with our own Michele K.  The class includes hands-on cooking of several dishes, plus a fish butchery demo, recipes, equipment recommendations, and more. Dinner will follow.

Sunday, April 13, 2-5 PM
Where: at Coach Whitney's house in the South Slope
Who: Up to 5 gym members
To sign up: email mignyc at gmail dot com.

4/9 UPDATE: this class is now SOLD OUT!  But if you have interest in future cooking classes, please email Michele at the email above!  



04/19/14 Clothing and Book Swap

Spring Cleaning with CFSBK

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning in by joining the first ever CFSBK clothing & book swap 2-4p on Saturday, April 19 after group class. Bring your gently used adult (casual and professional) and children clothing and books to swap with other members.  Sign-up below in the comments section and let us know what you will be bringing! And bring at least 5 items and hangers please!


04/25-27/14 Starting Strength Level 2 Seminar

The Starting Strength Seminar Level II: 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 strength and 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 Level II: 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, Press
Sunday 8-7PM :: Power Clean, Bench Press, Programming, Q&A

Expanded Course Information


05/03/14 Mayhem in the Meadowlands

Mayhem in the Meadowlands

On May 3rd, CFSBK is sending a few teams to compete at the Mayhem in the Meadowlands in NJ!

For the ladies, we've got Coaches Jess Fox, MeLo and CFSBK Superstar Laura M. competing as team TFBA.

For the men, we've got three teams!  On Team 1 we've got Coach Fox, Coach McDowell and Mike F.  On Team 2 we have Coach Noah, Coach Arturo and Ryan FTeam 3 is Dave F., Steve P. and Ryan J.

Additional details are below.  Wanna join them?  REGISTER HERE!

3 Scaled Divisions: Men, Women and Co-ed.
• 3 Rx Divisions: Men, Women and Co-ed.
• Last year we added 20 more teams. We can’t guarantee we’ll do it again this year.
• Times may vary but are expected to be as follows:
• Team Check-in starts at 7am. The First WOD starts at 9am.
• The competition includes 3 WODs.
• Each Team is assigned to a heat.
• Each heat has a specified start time and WOD order.
• 100 Teams start on each WOD: 3 WODs, 100 Teams each = 300 Teams.
• All Teams complete each WOD in 2 hours and move to their next WOD.
• The top 5 Teams in each Division advance to the Championship WOD.
• The top 3 Teams in each Division earn valuable prizes.
• The Championship WOD occurs in front of enthusiastic spectators.
• Free snacks and refreshments all day for Athletes.
• Athletes must be 18 or older on the day of the Event to compete.
• Pay by Check or PayPal.
• You don’t need a PayPal account – PayPal will let you use a Credit Card.
• The price for a Team ranges from $400 to $600 depending on when you register.


05/17/14 Brooklyn Half Marathon  


Are you running the Brooklyn Half Marathon?   

Coaches Jess and Chris Fox are running this year, along with the following members:

Aileen Hanna
Jaclyn Kahn
Sara Widman
Evan Roberts
Jason Horowitz
Michelle Williams
Alan Diaz
Christian Arca
Neil Wickens
Melissa Peterson
Eric Eve

We want to know if you are as well! Let us know in the comments below and include your last name too! Plans are in the works for a post-race celebration so check back here for more info soon!    

From the New York Road Runners' website:

"The Brooklyn Half is NYRR’s marquee race in Brooklyn—the borough with attitude. The Half has been running since ’81, and it's a race like no other.

To kick off race weekend, we'll welcome you to the Brooklyn Half Pre-Party presented by New Balance, with heaps of Brooklyn flavor. The Half itself will have the biggest field ever, a wicked-fast lead pack, and a fast, fun course with a big Brooklyn payoff—the homestretch is a dash along the world-famous Coney Island boardwalk.

The course: Start near the Brooklyn Museum and run the first couple of miles past the Brooklyn Botanic Garden and around Brooklyn’s Grand Army Plaza before entering Prospect Park. After a loop around the park, exit from the southwest corner onto Ocean Parkway and cruise toward Brooklyn’s world-famous Coney Island and the finish on the boardwalk."


05/30/14 CFSBK at the CrossFit North East Regionals

The 2013 North East Regionals

CFSBK at the North East Regionals

Watch the next level of competition of the 2014 CrossFit Games at the NE Regionals, held at Reebok Headquarters in Canton, MA.  CFSBK and Cruise Director Mare L. are coordinating a group to head up and spectate during the May 30-June 1 event.  Spectator tickets are currently on sale HERE.  If you are interested in joining the group, message Mare at mare(at)crossfitsouthbrooklyn.com.  Closer to the event, Mare will then coordinate room shares and transportation to/from Canton AND, most importantly, make sure we have a SBK home in Tent City and our coolers are filled!  


05/31/14 Reebok Spartan Sprint at Tuxedo Ridge Ski Resort

Join Team CFSBK at the 2014 Reebok Spartan Sprint at Tuxedo Ridge Ski Resort!

CFSBK is once again sending a team to the 2014 Spartan Sprint in Tuxedo, NY.  This is a great opportunity to put your training to the test with a fun group of fellow SBKers.  The early bird registration price of $60 is valid through November 30th, so sign up today!
Event details:
  • Date:  Saturday, May 31, 2014
  • Time:  Register for any of the open heat times.  Spartan will group us all together the week of the race.
  • Place:  Tuxedo Ridge Ski Resort, Tuxedo, NY
  • Select Team Name:  Crossfit South Brooklyn
  • Early Bird Registration Price:  $60 (until November 30)
  • Discount:  Get 10% off by signing up for Spartan's daily WOD email or use Code DJ15 for 15% OFF
  • Register Here
Also, we'll be raffling off one free Spartan race admission for any open race in the continental US. Everyone who donates a coat to the New York Cares coat drive (December 1 - December 6) will be entered for a chance to win.

Check out Spartan Up! A Take-No-Prisoner Guide to Overcoming Obstacles and Achieving Peak Performance in Life, a new book by Spartan Race founder Josepth De Sena, out in print May 17th.

If you have any questions about the race email Coach MeLo (Melissa(AT)CrossfitSouthBrooklyn.com).


1) Bjorn Bellenbaum
2) Carmen Adorno
3) Drew Butler
4) Jay Reingold
5) Jessica Fox
6) Kayleigh Rose
7) Lylliam Sekkat
8) Melissa Loranger
9) Nancy Hernandez
10) Patrice Davis
11) Pierre Davidoff
12) Robert Underwood
13) Tom Shpetner
14) William Hernandez
15) Zachariah Hodge