Upcoming Events


04/13/2015-06/04/15 Olympic Lifting Program

CFSBK Olympic Lifting Program 

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 - 6/5/15
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

Noon Cycle
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

PM Cycle
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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. 

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



04/20/2015 CrossFit Kids Launch

Photo courtesy of CrossFit Kids

CrossFit Kids Is Kicking Off on April 20!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids.

During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. Classes will include age-appropriate programming that includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Most importantly, CrossFit Kids is all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up! To learn more about CrossFit Kids, please click here: crossfitkids.com 

All of our CrossFit Kids coaches and assistants have completed the CrossFit Kids Trainer Course and passed a background check. 

CrossFit Preschool and Kids Class Structure:

  • Warm-up activity
  • DROMs and intros
  • Skill work and WOD
  • Game
  • Cool down

Sample WOD:

Collect the eggs!

AMEAP (As Many Eggs As Possible!) – 3:00 Min

  • Alternating partner relay
  • Kids will do 3 air squats before running across the gym and collecting one “egg” and running it back and tagging their partner
  • We’ll vary the movements (run, bear crawl, etc.) they use to collect the egg to keep the workout fun 

Sample CrossFit Kids game:

CrossFit Dodgeball

  • Kids will be split into two teams
  • Two red balls and two black balls will be placed in the center of the court
  • If you are hit with a red ball, step to the sideline and do 5 air squats before re-entering the game
  • If you are hit with a black ball, step to the sideline and do 5 burpees before re-entering the game

CrossFit Kids classes will run as 4-week sessions.

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 



Preschool classes (3 - 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 - 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 


1x/week - $120
2x/week - $200 

1x/week - $102
2x/week - $170

20% discount for siblings (do not have to be registered for the same class).




04/26/2015 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



05/02/2015 Get Fit or Be Hacking 

Announcing: “Get Fit or Be Hacking”! 

“Get Fit or Be Hacking” is a hybrid fitness and coding competition on May 2nd to raise money for the New York City Foundation for Computer Science (“CSNYC”). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities.

The heart of the fundraiser will be a competition happening on May 2nd at CrossFit South Brooklyn at 2pm. It will be composed of two workouts, each lasting 15 minutes.

There is also an optional coding competition for software engineers interested in an an additional challenge that reflects the mission of CSNYC. This coding “workout” will happen between the first and second fitness workouts. 

Anyone with a reasonable level of fitness should be able to complete the workouts—no CrossFit experience required. A “Scale Up” option of each workout is for those experienced CrossFitters who would like to push themselves a bit more.


The Fitness Workouts: 

Workout 1: "Pythons and Pullups"

AMRAP 15 Minutes. Partner workout - one partner working out at a time
Run 270m
10 Burpees
10 Ring Rows or 5 Pull-Ups (** Scale Up: 10 kipping pull-ups)
20 Sit-Ups (**Scale Up: 10 Power Cleans 135/95)

Workout 2: “Jumping Java”

AMRAP 15 Minutes. Partner workout - one partner working out at a time
Buy in: 270m Farmer's Carry

12 Dumbbell Push Presses (** Scale Up: 12 Thrusters 95/65)
12 Box Jumps or Step-Ups
24 Double Unders or 100 Single-Unders

** Scale Up options for experienced CrossFitters. Scale-up options must be done at prescribed load 


  • Best all-around team (see below)
  • Best fitness performance by a team
  • Best coding performance by a team
  • Most money raised by an individual

Team coding performance will be objectively measured by finishing time of the coding puzzle challenge.

All-around team will be a combination of athletic performance, coding performance, code quality, gender diversity, and fundraising, judged by the gym owner.


  • 2:00pm - 2:30pm: Welcome and Warm-up 
  • 2:30pm - 2:55pm: Workout 1 Wave 1 - Rx (Coders)
  • 2:55pm - 3:20pm: Workout 1 Wave 2 - Scaled (Fitness Only)
  • 3:20pm - 4:05pm: Coding Competition
  • 4:05pm - 4:15pm: Half-Time Mobility Work
  • 4:15pm - 4:40pm: Workout 2 Wave 1 - Rx (Coders)
  • 4:40pm - 5:05pm: Workout 2 Wave 2 - Scaled (Fitness Only)
  • 5:15pm - 7:00pm: Awards and After-party at Three’s Brewing 

Registration fee: $20.00 per participant covers event costs including food, drinks, and swag. Any excess goes right to CSNYC.

Frequently Asked Questions

Do I have to be a CrossFitter? Member of your gym? Coder?
No! Anyone with a reasonable level of fitness and some experience with the scaled movements is invited to participate. This is a community-building event open to all - not just members of CFSBK. And there is a “Scaled” (Fitness only) option for non-coders.

How do we fundraise? Do we have to?
Yes, it’s for a good cause! Each team gets its own page on Crowdrise that they can customize. Crowdrise has worked wonderfully for our annual Fight Gone Bad fundraiser at CFSBK.

What do you mean by “reasonable level of fitness?” Do I need to be CrossFitter?
You should be someone who exercises regularly and has doctor’s permission to physically exert yourself. (Please note that all participants will have to sign a health and liability waiver from CrossFit South Brooklyn on the day of the event).

Is this a hackathon? If I choose to participate in the coding challenge, what will the coding look like?
This is not a hackathon. You will code for no more than 45 minutes. You’ll probably not produce any code you’d want to use again (you will retain IP ownership though). The coding challenge will occur between the two fitness workouts.

The coding challenge will be puzzle-based, and solvable with core coding (and reasoning) skills. The challenges are loosely based the “Capture the Flag” coding challenge model. Competitors will write a series of scripts in a language of their choosing to solve a set of problems. 


  • Find the first occurrence of a string of digits in Pi.
  • Write code to print out all the prime numbers between 0 and 1000. 

Competitors will submit the output of your code via HTTP request to a server on the local network for validation and to be given the next puzzle. You retain all ownership of all IP generated.

We will provide a library that runs your scripts and verifies your answers.  More details are on our Heroku page

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?
Register at our Crowdrise Event page.

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!



05/25/2015 Memorial Day "Murph" WOD and BBQ

Memorial Day "Murph" WOD and BBQ

Our annual Memorial Day "Murph" WOD and BBQ is on Monday May 25th. The first heat will go off at 7:30am and will run every 45 mins. Everyone must sign up in advance, sign-up sheet coming soon!


For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

What is "Murph"?

This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike's favorites and he'd named it "Body Armor." It is referred to as "Murph" in honor of this focused warrior and great American who wanted nothing but to serve his country and the beautiful people in it.

This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we've lost. 

What We Need From You:

  1. Sign up for your heat, sign-up coming soon! PLEASE SIGN UP WITH FIRST AND LAST NAME!
  2. We need volunteers to help out on the grill from 11am to 3pm. Please email cfsbkfrontdesk [at]gmail.com with your availability and we'll love you forever.
  3. Through Herondale Farm, we are providing burgers and hot dogs for us and CFSBK will provide beer but we still need condiments, sides, salads, non-alcoholic beverages, and veggie options. Please tell us in the comments below what you can contribute!
  4. If you are bringing any guests, let us know in the comments so we can plan accordingly for meat and beer.



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


06/06/2015-06/07/2015 CrossFit Kids Trainer Course at CFSBK

Crossfit Kids Trainer Course

When: Saturday, June 06, 2015 - Sunday, June 07, 2015
Where: CrossFit South Brooklyn
597 Degraw St
Brooklyn, New York 11217 

Course Description
The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one's affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun—which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit. 


  • 9 a.m.-5 p.m. with a 1-hour lunch break
  • Arrive at 8:30 a.m. on Day 1 to check in. 

A criminal background check must be conducted prior to registration. 

You must first create an account at the CrossFit Background Checks website.

  • This will allow you to track and receive the result of your background check.  Fill in all the required fields and select 'Seminar Training' for the type of check.
  • You must have either attended a Level 1 Certificate Course or be registered to attend one to register for a Kids Trainer Course.
  • There is a $19.75 fee for all US background checks.  International background check fees vary by country.

When your background check is completed (it takes 1-21+ days depending on your country) send backgroundchecks@crossfit.com a copy of the background check.  Indicate your name and the date/location of the course you would like to attend in the email subject line.

After you send backgroundchecks@crossfit.com your background check result, you will be sent a code to register for the Kids course.

This course is taught in English. In select countries, a translator is present and noted on the specific event page. 

To Bring

  • Printed version of the registration receipt.
  • Government-issued photo ID.
  • Seminar Guide (sent with course confirmation emails) with pen/pencil.
  • Suitable clothes for working out.
  • Snacks and fluids, as well as a meal if you do not plan on going off-site during the lunch break.

Credentials and Requirements
To receive a Kids Trainer Certificate, one must:

  1. Hold a valid and current CrossFit Level 1 Trainer Certificate (or a CF-L3); and
  2. Attend and participate in all parts of the Kids Trainer Course.

If you do not meet these requirements, you are issued a Certificate of Attendance. 

Received at the completion of the seminar.


06/07/2015 Olympic Weightlifting Cycle Mock Meet

Olympic Weightlifting Cycle Mock Meet on June 7, 2015

On Sunday, June 7th, at 2:30pm you're invited to see Coach Frank's Olympic Lifting Program athletes test themselves in a mock Oly meet. If you've been to Coach Jeremy's CrossFit Totals at the end of each cycle, this event is essentially its weightlifting equivalent. Each lifter will have three attempts at the snatch and clean and jerk.