Upcoming Events


03/08/2015 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


03/15/2015 Olympic Weightlifting Cycle Mock Meet

Olympic Weightlifting Cycle Mock Meet on March 15, 2015

On Sunday, March 15th, 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. 


04/17/2015-04/19/2015 Starting Strength Seminar


The Starting Strength Seminar: 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 strengthand 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: 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, Bench Press
Sunday 8-7PM :: Power Clean, Press, Programming, Q&A

Expanded Course Information



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.


05/30/2015 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