Upcoming Events


10/27/14-12/18/14 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: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (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. 

The cycle will wrap up with a Weightlifting Total on a date TBD.

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

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. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14

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


10/30/2014 CFSBK Endurance Program

CFSBK Endurance Program  

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training.

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.


Coach Mike's Bio:

Michael Olzinski comes to CFSBK with a masters in Exercise Physiology from Long Island University, where he worked on various physical research topics and with the Strength and Conditioning Department. He is a Certified Strength and Conditioning Specialist (NSCA-CSCS, since 2009).  He is also a USA Track and Field Coach and has a Certificate in Nutritional Coaching from Precision Nutrition.  He currently maintains a solid clientele of enthusiastic people and athletes, and has worked with individuals from DI track and field, basketball, and soccer, as well as elderly citizens with Parkinson's disease or other cardiovascular considerations. 

His personal training life revolves around performance running and triathlons. He has developed specialized training approaches to both fields, which started with his own training.  His current focus involves competing as an elite triathlete and becoming a competitor at the national level. Mike lives in Brooklyn with his girlfriend and fellow CFSBKer Megan D. 

Please email Michael at michael.olzinski [at] gmail.com with any additional questions.



11/02/2014 2015 C.R.A.S.H.-B. Sprints Kick-Off Meeting with Coach Nick

The scene at 2014 C.R.A.S.H.-B. Sprints in February. To see more cool photos from the event, head over here.

Want to Learn How to Row From an Olympian Rower?

Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

Coach Nick (who competed in the Sydney 2000 Summer Olympics) will lead the team through a program to prepare for CRASH-Bs, which be held in Boston on Sunday, March 1. The participants will meet up for three technique clinics (each of which will conclude with a workout), plus regular races at the gym. Nick will post a program for each week, and will provide support (answering questions, evaluating videos, etc.) throughout the next few months for the team. Members will perform the workouts on their own.

The cost of the program is $220. Various payment installment options are available. The fee does not include the $25 CRASH-Bs entry fee, travel to Boston, or accommodations in Boston.

If you're interested, come to Nick's kick-off meeting at 2:15pm this Sunday, Nov. 2. He'll explain the program in detail and answer questions. (Best not to PR your squat that morning – there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

Here's what some past team members say about their experience training for CRASH-Bs:

"The strength of the program, and what makes it so gut-wrenchingly brutal, is that Nick treats you like an Olympian. He was persistent in his desire to push us beyond our limits to new bests and see us succeed on race day."

"It was an amazing experience for me. I've always struggled with staying motivated and consistent with workouts. The team dynamic and structure helped me overcome that in a way that I never have before... It was the hardest physical challenge I have ever tackled, well, except for giving birth... It was freaking amazing..."


11/22/2014 CFSBK Art Show


3/01/2015 2015 C.R.A.S.H.-B. Sprints

The scene at 2014 C.R.A.S.H.-B. Sprints in February. To see more cool photos from the event, head over here.

Coach Nick is leading a crew of CFSBKers to the 2015 C.R.A.S.H.-B. Sprints on Sunday, March 1st, 2015 at Boston University’s Agganis Arena.Doors open at 7:00am. The C.R.A.S.H.-B. Sprints is a one-day event with racing scheduled from 9:00 AM – 4:00 PM. Admission is free to all spectators. Details coming soon re: traveling as spectators with other CFSBKers and our team!

To learn more about the event, click here.


5/30/2015 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: $60 until November 11th, 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