Upcoming Events


01/12/2015-03/12/15 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 1/20/15-3/12/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (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 an Olympic Weightlifting Total on 3/15/15 at 2:30pm.

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 1/20/15-3/12/15

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15

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


01/31/2015 CFSBK Snowshoe Trip in the Catskills

CFSBK is once again partnering with local outfitter Gear to Go to go play in the snow! Like last season, Gear to Go will guide a snowshoe trip just for CFSBK members and their friends. But this time, we'll be venturing out farther north to the Catskills for better likelihood of ideal snowshoeing conditions. This full-day trip on Saturday, January 31 is specially discounted at $79.95 +tax per person (instead of $99.95). Fee includes transportation to/from Gear to Go in Park Slope and gear rental (snowshoes, crampons, and microspikes depending on the days conditions). Hike is suitable for ages 15+. A minimum of 8 people must sign up by January 23rd for the trip to be a go! This trip date also has a maximum of 13 people so register HERE now if you are interested!  

Email Mare at mare [at] crossfitsouthbrooklyn.com with any questions.

02/14/2015 Flex in the City Team Event

There is a Flex in the City Team Event coming up at the 69th Regiment Armory (E 25th and Lexington) on Saturday, February 14th and we'd like to send some teams to compete and represent CFSBK!

Teams are comprised of two men and two women and there are three events:

1) Max Effort
2) Metcon Ladder
3) "The Rig" 

Registration cost is $100 per person ($400 per team). There are scaled and RX divisions. Full event details can be found here.

If you have any questions, please email Coach MeLo: Melissa [at] CrossfitSouthBrooklyn.com.


02/22/2015 2015 NYC Experimental Open

On February 22, Todd C.Ryan J., and Jake L. are competing in the 2015 NYC Experimental Open in Garden City. A few notes:
  • Learn more here.
  • Email David [at] CrossFitSouthBrooklyn.com if you're interested in participating.
  • Here is the .pdf entry form for the meet.
  • Ryan J. is offering rides for people traveling from Brooklyn to Long Island by train. Email him at ryanmjoyce [at] gmail.com if you're interested.

02/28/2015 The Iron Maidens Raw Open

Announcing CrossFit South Brooklyn’s Women’s Powerlifting Competition

The Iron Maidens Raw Open
February 28, 2015, 10AM-5PM
Squat, Bench Press, Deadlift

You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CFSBK to compete. We only have space for 50 participants, so sign up soon!

Prizes will be awarded t

o the women with the top three Totals in each weight class. Beer will be awarded to all. 

(We encourage novice to advanced lifters to participate, but strongly advise that you have at least several months of consistent training under your belt.) 


Entry Fee: $50 for non-SBK members; $40 for SBK members.
Includes: Eligibility for pr

izes, a t-shirt, pre-meet rules/movement clinic, beer 

Registration Deadline: February 14, 2015

Pre-Meet Rules/Movement Clinic: February 15, 2015, 2:30PM, at CFSBK (optional) 

Get the meet rules here

Weight classes: Pixies (125lbs and under); Ladies (140lbs and under); Dames (155lbs and under); Broads (Over 155lbs)


REGISTRATION NOTE: Members who log in should see the $40 registration option. Members can also stop by the front desk to sign up with the discounted rate.



0AM-1PM: Pixies and Ladies
2PM-5PM: Broads and Dames
Weigh-in and check-in: 8:30-9:30AM; 11:30-12:30PM 

Questions: Contact Margie Lempert, Meet Director, margielempert [at] gmail.com.


03/01/2015 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.


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.


05/30/2015 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