Rest Day

Now that we have your attention...

Updated Policies for Kids and Dogs at CFSBK

CFSBK prides itself on being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we’ve updated our policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review these policies.

CFSBK Kids Policy:

  • No kids are allowed on the gym floor. 
  • Kids need to be able to sit in the lounge area unattended, which means they are not a distraction to others, and are not a danger to themselves or others.
  • Kids should not be in the way of group class (i.e., when a class is running in and out of the gym).
  • The Front Desk staff is not responsible for your kids.
  • No kids are allowed behind the front desk.
  • Please be mindful of your stroller (strollers are not allowed on the gym floor and must be out of the way of classes). 

CFSBK Dogs Policy:

  • Dogs that bark, whine, jump, or bite are not allowed at the gym.
  • Dogs must be on leash at all times.
  • We reserve the right to ask you to remove a disruptive dog.
  • The Front Desk staff is not responsible for your dog.
  • Dogs are not allowed behind the front desk.
  • Dogs are not allowed on the gym floor.

If you have any questions about these policies, please email Info [at] CrossFitSouthBrooklyn.com. Thank you for cooperating with us to keep everyone safe and happy!

(And consider posting in CFSBK Classifieds if you need a babysitter or a dog-walker while you take class! It takes a village...)

Want to Get Better at Handstands?

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.

No need for prior need for handstand experience! Just the desire to practice being upside down.

Time: Saturday, August 16th, 2-3:30pm
Cost: $20 

The class is capped at 10 participants, so don’t think twice! Register Here! 

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

  • Happy birthday, Matthew V.!

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Press | WOD 8.10.14

Press: 5-5-5
Work up to a heavy set of 5 reps. No failing.


Erg Repeats:
4 x 500m Row

Rest about 4 minutes between attempts.

Post loads and times to comments.

Our mighty Subway Series winners! 

CONGRATULATIONS to CFSBK's Competition Team at the Subway Series!

Alex B. and Coaches MeLo, McDowell, and Jess—CFSBK's Competition Team yesterday—took FIRST PLACE at the second event in the 2014 Subway Series at CrossFit Queens. Below is the WOD they completed for their victory:

"Grannie Gone Mad”  

Pair of men and pair of women each complete the following simultaneously:

In 9 Minutes:
10 C&J, 135/95
10 C&J, 155/115
10 C&J, 185/135

AMRAP C&J, 205/145

After each set of 10 C&J, pair must complete 40 double unders and 20 toes-to-bar before moving on to their next 10 C&J (including during AMRAP).  

If you are interested in competing in either of the final two Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). Do it!!!

News and Notes 

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Clean and Jerk | WOD 8.10.14

Fitness: Clean + Knee Hang Clean + Jerk (1+1+1)
Work up to a heavy single on the complex.

Performance: Clean + 2 Jerks (1+2)
Work up to a heavy single on the complex. Press outs are considered missed lifts


Partner WOD
In teams of 3 with one partner working at a time:
AMRAP 4 Minutes each
Thruster 95/65
Pull Up
Box Jump 24/20
Kettlebell Swing 72/53

Post loads and rounds to comments.

Highlights from Day 5 of the 2014 Commonwealth Games

The 2014 Subway Series Resumes with its Second Week! 

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Queens. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against 12 other local gyms.

This week, the gym is sending the following five teams to compete. Best of luck, teams! 

Camille Cruz
Brad Devendorf
Alan Lynch 

WOD-y Count
Kristie Flynn
Michael Crumsho
Alex Cox 

Roy G Buff
Shaye Lefkowitz
Ryan Joyce
Matt Jasinski 

Dragon Wall Ballsy
Jess Moss
Brett Ferguson
Jay Reingold 

CFSBK Competition Team
Melissa Loranger
Jess Fox
McDowell Myers
Alex Burrowes 

WOD Descriptions can be found on the Subway Series Facebook page here and heat assignments are posted here

If you are interested in competing in future Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). 

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Back Squat | WOD 8.9.2014

Fitness: 3 x 5 Linear Progression
Add 5 pounds to Wednesday. If you didn't squat on Wednesday then start a bit below your last 3 x 5 weight. 

Performance: 80%x1, 85%x1, 90%x1, 85%x1, 80%x1


For Time:
Row 1000m
100 Double Unders
Run 1000m 

Post loads and time to comments.

The 2014 CrossFit Games highlight reel is live! Get ready for some chills...

Bend, Stretch, and Mobilize Today

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery at 11am and 12pm with Coach David.

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Rest Day

Have you met Coach JB yet? Check out our interview with her!

Last Chance to Paddleboard with CFSBK

Where:  On the Hudson River, launching from Croton Point Park in Westchester County  
When:  2-4pm, Saturday, Aug 16
Cost:  $99 per person, cost drops to $89 per person with 6+ participants
Sign-up: Email Mare at mare@crossfitsouthbrooklyn.com TODAY! It's your last chance!
More information: Check out our event page!

Write a Haiku

Today's Rest Day WOD is to write a CrossFit Haiku—now an annual CFSBK tradition! Nothing like a fun little project to get the creative juices flowing. What's a haiku, you might ask? A haiku is a traditional form of Japanese poetry characterized by three simple lines. The first line contains five syllables, the second contains seven, and the last again contains five. Think about the images, emotions, and experiences you have at the gym and see if you can't write your own. Below are three examples courtesy of Mobility WOD:

Psoas unfolding
Like the lotus blossom
I just vomited

Way of the painball
There are no days off
Leopard is supple

My leg is aflame
A sliding tunnel of meat
I shall punish thee

Post your CrossFit Haiku to comments.
Compare to 6.12.2012 and 7.28.2011

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Snatch | WOD 8.7.14

Fitness: 2 Behind-the-Neck Snatch Push Press + 2 Overhead Squats
Work up to a moderate load on the complex.

Performance: Snatch Balance
Work up to a moderate 3 Rep Snatch Balance.


5 Rounds Not for Time:
5 Hang Muscle Snatch 
5 OH Reverse Lunges, Left
5 OH Reverse Lunges, Right
130m Run

Post loads to comments.

Eight dogs (and their owners!) were trained last Saturday at CFSBK

  • Happy birthday, Sidney M.! 

We Will Miss You, Miranda B.! 

Miranda B.'s last day at CFSBK was July 31, as she is moving to Boston, MA. She wrote this testimonial below about her time with our community. 

For the past year, I've seen myself get stronger, more confident, and more excited every day about the progress I have been making. I cannot thank you enough for your support and professionalism that made me excited to make CrossFit a major part of my life. 

Before I started with you, I was fifty pounds heavier and terrified of the fact that I was at acute risk of developing diabetes. While I started working on my health independently before finding SBK, CrossFit has driven so much progress in my physical health and also provided an outlet for the tough days at work, stressful relationships, and anything else that came across my path.

Finding an activity that I have grown to love has enriched my life in so many ways, and I know this is something I am going to continue for years to come. I really will miss you all from Boston, and hope to come back to visit frequently!

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Back Squat | WOD 8.6.14

Fitness: 3 x 5 Linear Progression
Start below your last exposure to leave room to grow. 

Performance: 1 x 20
Start at about 55% of your 1 Rep Max.


In 12 minutes:
5 Wall Ball 20/10, 14/9
5 Knees to Elbows
10 Wall Ball
10 Knees to Elbows
15 Wall Ball
15 Knees to Elbows
20 Wall Ball
20 Knees to Elbows
25 Wall Ball
25 Knees to Elbows

If you can't perform K2E as Rx'd then sub V-Ups.

Post loads and rounds to comments.

Coach Jeremy with KR. 

News and Notes

  • The Meat/Fish/Veg/Flower/Egg CSA pickup is TODAY, from 6-8:30 PM. Eggs will also be for sale, $6/dozen. Please bring small bills for the eggs and your own bags to carry your goodies home. Questions or issues? Email Michele at mignyc [at] gmail.com. Want to sign up for any of our CSA programs? See this page.
  • Zach H. wants you to know about another competition happening September 13-14, called the Pump Games. It's a two-day event in New Jersey and Zach and a few others are already signed up. The price bumps up tomorrow, so check it out today! If you want to coordinate with him, email him at z.hodge [at] live.com.

Subway Series is Back On This Sunday

We're looking for a few more CFSBK members to join one of our 3-person open teams at the second Subway Series competition this Sunday, August 10th at Crossfit Queens. The workout has been named "Grannie Gone Mad" and is a variant of the benchmark Crossfit "Girls" workouts, Grace and Annie.  

The full workout details and movement standards have been released here: Subway Series Event #2: Open Team WOD. The event will begin at 8:30am and is expected to run until 12pm. Registration is $99 per team, or $33 per person. 

Registration for the event closes at noon on Thursday, so if you are interested in competing, please email Coach MeLo ASAP: Melissa [at] crossfitsouthbrooklyn.com

Get on the Water This Summer with CFSBK

What: Stand-up paddleboard lesson and tour
Where:  On the Hudson River, launching from Croton Point Park in Westchester County  
When:  2-4pm, Saturday, Aug 16
$99 per person, cost drops to $89 per person with 6+ participants
Sign-up: email Mare at mare@crossfitsouthbrooklyn.com by Friday, August 8

This two-hour lesson and guided tour is geared toward first-timers and beginners starting in a protected bay area so that everyone has an opportunity to get their “sea legs.” After folks are feeling comfortable on their boards, we head out for paddle.

For more information, head to our event page!

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