Upcoming Events


08/04/14-09/29/14 Olympic Lifting Program

CFSBK Olympic Lifting Program 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: 2 options beginning the Week of 8/4/14 (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

Please note that this program includes either one group or open gym class with the cost of membership.

Coached by Frank Murray, "participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts." —Next Level Weightlifting

A typical day* would consist of: 

Weak lift
Opposing lift

*Each athlete may have different exercises depending on their individual needs. 

PM Cycle
8/4/14 - 9/29/14
Mondays and Wednesdays from 8:30pm to 10:00pm
This Cycle is FULL

Frank has competed in weightlifting for over seven 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.


USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total


09/27/14-09/28/14 The Beast of the East

The Beast of the East

Saturday, Sep 27, 2014 at 8:00AM - Sunday, Sep 28, 2014 at 6:00PM 

Hartford, CT

Register Here!

More info coming soon!


10/05/2014 Learn More About the Park Slope Babysitting Coop

Learn More About the Park Slope Babysitting Coop

CFSBK parents, are you looking for affordable and convenient babysitting? A way to get to to know other CFSBK/Park Slope families? The Park Slope Babysitting Coop—currently headed by CFSBK's own Coach Nick (president) and Erica N. (secretary)—allows parents to trade babysitting shifts with each other, and is currently recruiting! The fall meeting will be held at CFSBK on October 5th at 3:30pm-5:30pm. If you are interested in joining or just want to learn more, please plan on attending! 

About the Park Slope Babysitting Coop
The Park Slope Babysitting Coop is a convenient way to trade babysitting time with your neighbors! Babysit others' children to earn points, and trade those points in when you need a night off. You have complete control over who you sit for and who sits for you. Scheduling and point management are handled though an easy-to-use website.

Best of all, trading babysitting is affordable. Annual coop dues ($10) pay for managing the website, and there are no additional costs for trading babysitting hours.

The Park Slope Babysitting Coop meets quarterly to ensure that all participants have a chance to get to know their potential sitters and children. Attendance at a meeting prior to joining is mandatory. If you are interested in joining, please plan to attend the summer meeting at CFSBK, October 5th, 3:30pm-5:30pm! RSVPing is appreciated, but not required.

Contact Erica N. with any questions and to RSVP: erica.nofi [at] gmail.com



10/10/2014-10/12/2014 Starting Strength Seminar 


October 10-12, 2014: Starting Strength Seminar with Mark Rippetoe

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 StartingStrength 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 8AM-8PM (with 1-hour break) :: Squat, Deadlift, Press
Sunday 8AM-7PM (with 1-hour break) :: Power Clean, Bench Press, Programming, Q&A

Expanded Course Information



10/12/2014 Roller Skating with CFSBK

What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm (Note: this is the weekend the gym is closed for the Starting Strength Seminar)
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park

Event is a go with a minimum of 10 people. Skate rental is not included. The same pier also has bocce and shuffleboard courts we could play on. Afterwards, we'll head to 68 Jay Street Bar (where Charlie works) for some post-skating drinks. Stella Z.'s SMART in DUMBO trivia night is also happening later that day at 7pm, in case people want to stay for that too. 

RSVP to mare [at] CrossFitSouthBrooklyn.com by Friday, October 10.   


10/18/2014 Fight Gone Bad 2014

The whole crew from Fight Gone Bad 2013

Announcing Fight Gone Bad 2014!!!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 180 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 1, 2014.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 18th, 2014. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20" box 
Push-presses, 75/55 pounds 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls "Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What if I can't attend that Saturday, October 18?
Sign up anyway and select the option to be on Fight Gone Belated! We'll do our best to coordinate a make-up date with those athletes that can't attend so you can still participate in the fun. You'll still get to create a team name, participate in fundraising, and get a FGB t-shirt!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you're not familiar with BCF, make sure you visit their website to check them out. Or if you're lazy, at least check out their list of Grantees; we're sure you'll find one or two not far from you!

Will there be a fundraising minimum? 
While we'd love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual and Team fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 1, we'll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We'll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year's main fundraising page HERE!)

Tell me more about the workout. What if I can't do it Rx'd?
Here's Coach Glassman explaining FGB in detail. And don't worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run three teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we'll have some tasty adult beverages to enjoy!

Ok, I'm sold. Where do I register?
Sign up here for Fight Gone Bad 2014!

Once registration closes after September 1, we send an email to request the following information: t-shirt size, your division (Rx or scaled), and whether you need to be on a Fight Gone Belated team.