Rest Day

Coaches David and Janelle teaching the CrossFit kiddos how to strict press with dumbbells

News and Notes 

  • DID YOU HEAR THE NEWS? There are new membership options at CFSBK! We are offering an Unlimited Membership for $265 and an unlimited Open Gym Membership for $185 (with additional OG times now available on Monday through Friday from 6am-12pm!). Get more of the details on yesterday's post. 
  • Don't forget up our upcoming Doggie Play Date on Saturday, July 18th from 2-3:30pm! More details here.
  • Happy birthday, Miss Bliss

Threes Brewing Loves Us!

And because they love us, they want to offer our members happy hour pricing… all the time! Happy hour is $1 off draught and well drinks. Just show your scan card with the CFSBK logo the next time you hang out there, and voila! 

Threes Brewing is a brewery, bar, and event space located in Gowanus, Brooklyn. We are open seven days a week with food, drink, programming, and a huge outdoor space. Check them out on 333 Douglass Street

The New CrossFit Preschool and CrossFit Kids Sessions Started Yesterday, Sign Up Now


CrossFit Preschool:
Fridays (7/10 - 7/31) @ 10:00a - 11:00a
Sundays (7/12 - 8/2) @ 10:00a - 11:00a  

CrossFit Kids:
Mondays (7/6 - 7/27) @ 4:30p - 5:30p  


1x/week - $120
2x/week - $200 

1x/week - $102
2x/week - $170 

REGISTER HERE (scroll down)

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re 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!

ESPN's The Body Issue and Bodies We Want gallery


Press | WOD 7.6.15

Fitness: 3 x 5 Linear Progression 
Add 1-5 pounds to last week's exposure.

Performance: 5/3/1, 3 Week, 70%x3/80%x3/90%x3+
Off of increased training max.

Post loads to comments.

12-9-6-3, For Time:
Pull-Ups or Jumping Pull-Ups
Thrusters 115/75 

9-6-3, For Time:
Overhead Squat 185/125

Post time and Rx to comments.

Are you intense about the order/match of your plates on the bar? Like, do the plates on both sides have to match exactly (e.g., your five-pound plates have to both be the circles or octagons)? 

Introducing... New Membership Options at CFSBK!

Unlimited Membership $265
That's right, it's finally here! For $265/M, can you take five CrossFit group classes, plus any/all of our Active RecoveryPilatesYoga for Athletes, and open gym sessions! If you'd like to upgrade your membership, please contact the Front Desk via cfsbkfrontdesk [at] gmail.com or let us know next time you're at the gym. If you don't have an active recurring membership you can sign up here.

Open Gym Membership $185 (+ AM OG Times!)
Not interested in taking classes? We're now offering OG memberships, which can only be used during our normal OG times and the new AM block listed below. You may not transfer these classes to coached CrossFit or specialty classes. 

One of our longer term goals with the new space is to gradually add more open gym times and accommodate members with adequate experience to do their own programming. On top of this membership option, we recently doubled the available footprint for OG on Fridays to eliminate crowding and added our Saturday 2-4pm session. On top of all that, we're making the gym available for athletes with the OG membership on Monday through Friday from 6am-12pm!

*Please note that all new members must have taken our Foundations course or have been cleared by a coach prior to purchasing this membership. If you're interested in an OG only membership, please contact David [at] crossfitsouthbrooklyn.com.

Join Us For a Paleo Potluck in Prospect Park on Saturday, July 18 From 12pm to 4pm

Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. If her application goes through, we will also have access to the grills and be bale to barbeque!

When: Saturday, July 18, 12pm to 4pm (or later...)
Where: The space near 15th Street North, off the 15th Street/Prospect Park train station (F/G)
Bring: Foods/drinks/blankets/ice/coolers/etc. + gear for playing or sunbathing in the park! 

RSVP and post on the event page what you’re bringing!

If you have any questions, email marymazilo [at] gmail.com.

Brooklyn has passed 'peak' PBR and is now starting to adopt historic New England lager Narragansett as hipster beverage of choice Daily Mail


Clean and Jerk | WOD 7.5.15

Fitness: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: Clean and Jerk 1 x 5
Work up to 5 singles between 80% and 90%. 


Clean Pull: 100% x 3 x 3
3 pulls at 100% of best clean.

Post loads to comments.

5 Rounds For Time:
400m Run
6 Power Cleans 155/105
12 Burpees over the Bar

Post time and Rx to comments.

Liam M. at Lake Solitude in the Grand Tetons (10,000 feet)

News and Notes

  • Kids Club is CANCELED today. 
  • Active Recovery is on at 11am with Coach David.
  • PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym. 
  • The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out soon.

Batman This American Life 


Front Squat | WOD 7.4.15

Fitness: 3 x 3 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance3 x 3 Linear Progression
Add 5-10 pounds to last week's exposure.

Post loads to comments.

5 Rounds For Time:
21 Kettlebell Swings
15 Wall Balls
9 Box Jumps 

50-40-30 reps, For Time:
Wall Balls 20/10, 14/9
Kettlebell Swings 53/35
Box Jumps 24/10 

Post rounds/reps and Rx to comments.

Coach Fox wrote an excellent article last year called "How to Be a Good Bar Partner." The bottom line:

1. Be ready to lift.
2. Have your numbers planned.
3. Be present, especially if you are spotting someone.
4. Keep it in bounds.
5. Be ready for your set.
6. Be clean, at least relatively.
7. Help load and unload the bar. 

Bend, Stretch, and Mobilize This Morning

  • Yoga for Athletes with Coach Whitney is at 10am.
  • Active Recovery is at 11am and noon today with Coach David.
  • Open gym is CANCELED today.
  • Kids Club on Sunday (7/5) is CANCELED. 

“Artisanal Roach Bombs” and More Could Save Brooklyn Deli from Rent Hike Doom Brooklyn Magazine


Rest Day

Chincy catching some late afternoon rays last Wednesday

  • Happy birthday, Johanna N.!!!

Holiday Schedule Updates

  • All classes will run as normal.
  • Open gym today will begin earlier today, at 4pm (still running til 8pm).
  • Open gym tomorrow (7/4) is CANCELED.
  • Kids Club on Sunday (7/5) is CANCELED. 

CFSBK Doggie Play Date

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

How Fit Are You, Really? You can take a test to find out. 
Corporations Are Selling Themselves with #LoveWins. We Don't Have to Buy It. The Washington Post 


Snatch | WOD 7.2.15

Fitness: Halting Snatch Deadlift + Snatch Pull + Mid Hang Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Performance: Snatch 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80%-90%.


Snatch Pull: 100% x 3 x 3

Post loads to comments.

Overhead Squat: 3 x 3 
Jerks okay to get the bar overhead. Add 5-10 pounds to last week's exposure. 

Post loads to comments.

Accessory Work: Tabata Burpees

Post total reps to comments.

Andrew. S squatting with the comp kids | Photo by Thomas H.

News and Notes 

  • PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym. 
  • HOLIDAY SCHEDULE UPDATES: All classes will run as normal, except open gym on Friday (7/3) will begin earlier, at 4pm (still running til 8pm), Saturday OG (7/4) is CANCELED, and Kids Club is CANCELED on Sunday (7/5). 
  • Happy birthday, Amy A.!

Still Want To Join the Next Level Weightlifting Club at CFSBK? Now You Can, Whenever You Want, and For However Long You Want!

Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week's program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include: 

  • Snatch
  • Clean
  • Jerk
  • Front Squat
  • Back Squat (high bar)
  • Press
  • Push Press
  • Snatch Pull
  • Clean Pull
  • Deadlift (Clean/Snatch style) 

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual's needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

  • Warm-up/Next Level Oly Yoga
  • Heavy Lift (Snatch/Clean/Jerk)
  • Light Lift (Snatch/Clean/Jerk)
  • Squats
  • Pulls/Presses
  • Mobility 

Class Times:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Program Price Options:

3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:

+2x CF Add-on $100
+3x CF Add-on $150

$30 drop in (non-members), $25 drop-in (active members)

You may sign up WHENEVER YOU WANT.


*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

Learn even more about the Club and Coach Frank here.

It's Not Okay For CrossFit's CEO to Joke About Diabetes Quartz 
Dark Region of Ocean May Shed Light on Climate Change and Other Issues The New York Times
Former Google Exec Says This Word Can Damage Your Credibility Business Insider  


Back Squat | WOD 7.1.15

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week.

Post loads to comments.

AMRAP 15 Minutes:
30 Double-Unders
20 Alternating Overhead Reverse Lunges 45/25
10 Pull-Ups
*Sub 3x Single-Unders or 1/2 attempts for Double-Unders, Goblet (dumbbell or kettlebell) Lunges for Overhead, and Bands or Ring Rows for Pull-Ups as necessary.

Post rounds and Rx to comments.

Another Note From Our Friends in Kabul, Afghanistan

ICYMI, back in April, David began emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts, and they also wished us good luck with "Murph." Below is John's latest letter!

How are you? I hope that you are doing well. I wanted to send you an update on today's workout. Of note, this will be my last Friday Hero WOD in Afghanistan for this tour. I start heading home next week. 

Today's Hero WOD Friday was for our friends MAJ Thomas "TK" Kennedy (Killed 8 August 2012 in Afghanistan) and the Kennedy Family—a small way to reflect, remember and honor the Kennedy's sacrifice. In keeping with the NKAIA Crossfit Tradition, I picked the "TK" as my farewell Hero WOD and made it the "TK PLUS" adding 15 minutes (35 total) and a progressive run sequence because I wanted to push it that much harder in honor of our friend. The team consisted of Army, Navy and Air Force Service Members from the U.S., Austria and Denmark—a fitting tribute for a great man and wonderful family. 

In addition to the workout, I wanted to point out the 3 Danish Soldiers proudly sporting the Cross South Brooklyn shirts—they love them!

Always Remember and Never Forget!

Have a great weekend!



CFSBK Doggie Play Date

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

  • Happy birthday, Eric E. and Rachel S.!

Same Sex Marriage Is Legal; Prepare For Doom, America Samir Chopra