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COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read BioSATURDAY 4.10.21
We know that coronavirus is primarily transmitted through respiration and that proper ventilation, air filtration, social distancing and mask usage are all tools we can continue to lean on as effective mitigation strategies. Our open gates, hepa filters, mask policy and large workout stations all work to keep CFSBK a safe space to train. CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, our LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read BioSATURDAY 4.10.21
We know that coronavirus is primarily transmitted through respiration and that proper ventilation, air filtration, social distancing and mask usage are all tools we can continue to lean on as effective mitigation strategies. Our open gates, hepa filters, mask policy and large workout stations all work to keep CFSBK a safe space to train.COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
BLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
HISTORY & VALUES
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion.Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQPROGRAMMING
March 29-May 9th. The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks.CFSBK @ HOME
CFSBK @ Home. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged from the comfort of your home. Classes are one hour long and will provide you with a well rounded training experience including a warm-up, strength work and conditioning.SATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.WEDNESDAY 5.12.21
3-5 Sets for quality/load130m Farmer’s Carry8-12 Dips20-30 Hollow Rocks. FC: Use two kettlebell or dumbbells or loadable handles for the farmer’s carries. Use a load where you’ll only need to put the implements down 1-2 times at most. Dips: Perform these on the rings, matador or using the edge of your bench with your feet propped up on abox.
CROSSFIT KIDS PROGRAMS Virtual Kids & Teens Classes. Posted on Sunday, December 25, 2016. CFSBK Virtual Kids Programs is the virtual version of CFSBK Kids, Pre – Teens and Teens! Our Director of Kids Programs, Coach Lynsey, leads 2 classes a week for 2 different age groups: Kids (5 – 7) and Pre – Teens/Teens (8+). These virtual classes create a stimulating CRUSH WEEK: “RUN, CINDY, RUN! Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats. Scale the runs to 550m as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!PROGRAMMING
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons. Thursday. Hinge 2: Clean variations as primary strength exercise or in metcons. Vertical Pull 1: Strict and Kipping Pull-Ups. Friday. Press 2: Barbell Overhead Pressing as primary strength exercise. HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read Bio CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!PROGRAMMING
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons. Thursday. Hinge 2: Clean variations as primary strength exercise or in metcons. Vertical Pull 1: Strict and Kipping Pull-Ups. Friday. Press 2: Barbell Overhead Pressing as primary strength exercise. HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read BioCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
HISTORY & VALUES
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion.Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ COVID RELATED UPDATES Phase 3 is in effect in NYC today, permitting personal care services, including massage therapy. As per COVID regulations, clients are required to wear a mask while lying face-up, therapist is required to wear a mask and goggles or face shield for the duration of the session, face massage is prohibited and clients are to bring their ownwater.
PROGRAMMING
March 29-May 9th. The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks.CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. OPEN GYM - CROSSFIT SOUTH BROOKLYN Open Gym Membership. We will be initially offering a membership that includes four 90 minute sessions per week (M-Su). Attendees may register for any of the available Open Gym sessions located on the calendar and can choose any combination of days within the Monday through Sunday window. Additional visits may be purchased as drop-ins.CLEAN / FLOOR PRESS
Every 1:30 x 8: Power Clean + Hang Power Clean + Touch-and-Go Power Clean @65-70% of a recent heavy single. Sets across. These should be on the light side and allow you focus on speed through perfectpositions.
BACK SQUAT / DUMBBELL ROW SUPERSET A1) Back Squat: 3 x 8 @ 3011. A2) 3-Point Dumbbell Row: 3 x 8 @ 3011. No pause at the bottom but the turnaround should be controlled with little to no “bounce” or torso movement in the Rows.. Post loads to comments. Week 1 of 6 _____ For Time: 15-9-6 Front Squats 135/95 CROSSFIT KIDS PROGRAMS Virtual Kids & Teens Classes. Posted on Sunday, December 25, 2016. CFSBK Virtual Kids Programs is the virtual version of CFSBK Kids, Pre – Teens and Teens! Our Director of Kids Programs, Coach Lynsey, leads 2 classes a week for 2 different age groups: Kids (5 – 7) and Pre – Teens/Teens (8+). These virtual classes create a stimulatingRING MUSCLE-UP
A) EMOM x 10: 1/2/3 Strict Muscle-UpsB) 5 Sets of 2-3 Leg-Assisted Low Ring Transitions (add Dip as able)C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down) If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, our SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
BLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read Bio DEADLIFT / BARBELL ROW The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM. If you’re newer to Deadlifting, then work up to a heavy 3 again this week. B) Barbell Row (Pendlay Row): 2 x 9-12. Add a few lbs to last week (or use about 30% of today’s heavy deadlift).SATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps. CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, our SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes!COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
BLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete. EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read Bio DEADLIFT / BARBELL ROW The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM. If you’re newer to Deadlifting, then work up to a heavy 3 again this week. B) Barbell Row (Pendlay Row): 2 x 9-12. Add a few lbs to last week (or use about 30% of today’s heavy deadlift).SATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
HISTORY & VALUES
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion.Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
PROGRAMMING
March 29-May 9th. The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks.VIRTUAL CLASSES
Virtual Classes. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged with the community while our doors are closed. These classes follow a similar format to our live classes, and require access to a Dumbbell, Kettlebell or homemade weight.CFSBK @ HOME
CFSBK @ Home. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged from the comfort of your home. Classes are one hour long and will provide you with a well rounded training experience including a warm-up, strength work and conditioning. CFSBK ARTICLES & MEDIA US News and World Reports comes to CFSBK for an boredom-free workout. “Starting CrossFit South Brooklyn” A CrossFit Journal Preview (video) The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2 CrossFit Journal Previews (video) We are huge in Europe. Exhibit A andExhibit B.
SATURDAY 4.10.21
We know that coronavirus is primarily transmitted through respiration and that proper ventilation, air filtration, social distancing and mask usage are all tools we can continue to lean on as effective mitigation strategies. Our open gates, hepa filters, mask policy and large workout stations all work to keep CFSBK a safe space to train.FIT55+
Fit 55+: Staying Strong, Mobile, and Able What is Fit 55+? Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couchgetting older.
CROSSFIT KIDS PROGRAMS Virtual Kids & Teens Classes. Posted on Sunday, December 25, 2016. CFSBK Virtual Kids Programs is the virtual version of CFSBK Kids, Pre – Teens and Teens! Our Director of Kids Programs, Coach Lynsey, leads 2 classes a week for 2 different age groups: Kids (5 – 7) and Pre – Teens/Teens (8+). These virtual classes create a stimulating CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes! HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read BioSATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps. CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes! HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COMBLOG
Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read BioSATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.HISTORY & VALUES
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion.Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ COVID RELATED UPDATES Phase 3 is in effect in NYC today, permitting personal care services, including massage therapy. As per COVID regulations, clients are required to wear a mask while lying face-up, therapist is required to wear a mask and goggles or face shield for the duration of the session, face massage is prohibited and clients are to bring their ownwater.
COVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
JOINING CFSBK
Joining CFSBK. Thank you so much for your interest in our program! We offer CrossFit Group Classes, Open Gym memberships, Personal Training and more. Due to occupancy restrictions because of the pandemic, some of our programs currently have limited capacity. Please fill out the form below with which membership type you’re interested in asPROGRAMMING
March 29-May 9th. The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks.VIRTUAL CLASSES
Virtual Classes. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged with the community while our doors are closed. These classes follow a similar format to our live classes, and require access to a Dumbbell, Kettlebell or homemade weight.CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete.CFSBK @ HOME
CFSBK @ Home. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged from the comfort of your home. Classes are one hour long and will provide you with a well rounded training experience including a warm-up, strength work and conditioning.SATURDAY 4.10.21
We know that coronavirus is primarily transmitted through respiration and that proper ventilation, air filtration, social distancing and mask usage are all tools we can continue to lean on as effective mitigation strategies. Our open gates, hepa filters, mask policy and large workout stations all work to keep CFSBK a safe space to train.FIT55+
Fit 55+: Staying Strong, Mobile, and Able What is Fit 55+? Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couchgetting older.
CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes! COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
VIRTUAL CLASSES
Virtual Classes. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged with the community while our doors are closed. These classes follow a similar format to our live classes, and require access to a Dumbbell, Kettlebell or homemade weight. BLOGCROSSFIT SOUTH BROOKLYNCROSSFIT SOUTHCROSSFIT NYC LOCATIONSPARK SLOPE CROSSFITSOUTH SLOPE CROSSFIT Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COM EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read Bio CROSSFIT SOUTH BROOKLYN Programming Variety. Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, ourCOVID SAFETY PLAN
Ceiling fans will be set at a medium breeze and set to pull air upwards. Out exhaust fan will be on at all times, including beyond business hours to continuously flush air out of the building. Our exhaust fan can pull the full the full volume of air out of 597 every 45 minutes. Industrial floor fans will be set at low speed and pointtoward the
LOCATION & FACILITIES Location & Facilities. CFSBK is the largest CrossFit gym in Brooklyn and one of the most well-equipped gyms in the city. We have a total of 11,200 square feet split between three facilities. Our two main buildings 597 and 608 are located directly across the street fromanother and
SCHEDULE - CROSSFIT SOUTH BROOKLYN Use your zen planner app to sign up for classes! COVID RELATED UPDATES For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi. Thursday 8/27:11-2.
VIRTUAL CLASSES
Virtual Classes. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged with the community while our doors are closed. These classes follow a similar format to our live classes, and require access to a Dumbbell, Kettlebell or homemade weight. BLOGCROSSFIT SOUTH BROOKLYNCROSSFIT SOUTHCROSSFIT NYC LOCATIONSPARK SLOPE CROSSFITSOUTH SLOPE CROSSFIT Starting at zero and at every minute mark there on, perform 5 burpees. Notes: Compare to 10.27.20. This workout should take 8-12 minutes. Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time.(155/135/115/95/75)
HISTORY & VALUESSEE MORE ON CROSSFITSOUTHBROOKLYN.COM EXERCISE DEMO LIBRARY Exercise Demo Library. This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links below to see a brief demo video with points of performance for each movement. We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with subCOACHING STAFF
Coaching Staff . David Osorio. Read Bio COVID RELATED UPDATES Phase 3 is in effect in NYC today, permitting personal care services, including massage therapy. As per COVID regulations, clients are required to wear a mask while lying face-up, therapist is required to wear a mask and goggles or face shield for the duration of the session, face massage is prohibited and clients are to bring their ownwater.
JOINING CFSBK
Joining CFSBK. Thank you so much for your interest in our program! We offer CrossFit Group Classes, Open Gym memberships, Personal Training and more. Due to occupancy restrictions because of the pandemic, some of our programs currently have limited capacity. Please fill out the form below with which membership type you’re interested in asHISTORY & VALUES
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion.Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQVIRTUAL CLASSES
Virtual Classes. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged with the community while our doors are closed. These classes follow a similar format to our live classes, and require access to a Dumbbell, Kettlebell or homemade weight.PROGRAMMING
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons. Thursday. Hinge 2: Clean variations as primary strength exercise or in metcons. Vertical Pull 1: Strict and Kipping Pull-Ups. Friday. Press 2: Barbell Overhead Pressing as primary strength exercise.CFSBK @ HOME
CFSBK @ Home. CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged from the comfort of your home. Classes are one hour long and will provide you with a well rounded training experience including a warm-up, strength work and conditioning.CROSSFIT
Athletes looking to transfer to CFSBK should have appropriate CrossFit experience and/or have taken a Foundations course (or its equivalent) at another affiliate. CFSBK reserves the right to reevaluate a membership if a coach assesses concern in the quality of movement that could compromise the safety of the athlete.MONDAY 5.10.21
Sara G during Memorial Day Murph last year. This training template will take us from 5/10/21-6/20/21.The weekly template is listed below by day. There will also be a bias towards workouts that prep us for “Murph” scattered into the first few weeks of the cycle.SATURDAY 5.8.21
3 Rounds for time of:550m Run15 Clean and Jerks. Notes. 550 is one lap around the block. If this is too much for you scale to 400m. Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.FIT55+
Fit 55+: Staying Strong, Mobile, and Able What is Fit 55+? Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couchgetting older.
CROSSFIT SOUTH BROOKLYNEstablished 2007
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Since 2007, CrossFit South Brooklyn has worked hard to create a fun, effective, and inclusive fitness community. Everyone who walks through our doors is accepted for who they are… and then challenged to get better! Whether you’re a seasoned CrossFit athlete or just getting started on your fitness journey, our professional training staff will meet you right where you are. Brooklyn’s first CrossFit Affiliate, we pride ourselves on our world-class coaches, top-notch facilities, and wide range of program offerings. We have something for everybody!Read more…
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DO NOT MOVE OR DELETE!! DO NOT MOVE OR DELETE!! CHECK OUT PROGRAMS LIKE:Open Modal
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Short Circuit: Reprogram Your Body!™ included in membership*
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TESTIMONIALS
"I love it here. The coaches are smart and friendly, the facilities great, and they have a ton of class times. I've been doing crossfit here for two months, and I'm an addict - I don't know I'd have felt the same way if I'd started somewhere else." - Alex K. "Not an exaggeration to say this place changed my life, and very much for the better. I'm in better shape at 37 than I was at 27, or really ever. After years of corporeal neglect, I'm proud to inhabit my form."-Ian C.
"This box, and all the coaches, are amazing. They create workouts to build your strength and hone your skills, there is an actual purpose to the workouts. Some of the other boxes I have been to seem to have random workouts that dont have an overarching purpose. I highly recommend CFSBK to everyone. If you're thinking about trying CF this is a great place to try it out, very friendly and welcoming." -T.N. "I was on vacation in New York and decided to drop in. This is the first time I have ever dropped in at another box since I've only been doing crossfit for a year. The hours were convenient... there are classes all day. I was welcomed at the front when I got in. The coach was very helpful and knowledgeable. The others in the class were very friendly and I felt very comfortable participating in that day's wod. The box was large and I was impressed how the class was broken down into two groups. They are very structured there. I would recommend anyone who is visiting or anyone looking for a box to come here... I wish I could have came in more. If I come back, I will definitely be coming back to Crossfit South Brooklyn!" -Christine B." "The people that go there, from the brand new to the veterans and from the elite athlete to the beginner.... everyone is there for the same reason, to get in shape, have a great workout, and to get better. The people that go to CFSBK are the best kind of people there are and from that comes such a camaraderie you won't find at any other type ofgym." -Ben L.
"I started going to CFSBK about a year ago. I read the stellar reviews and knew it was the one for me. The minute I walked in that feeling was confirmed. I am and always have been a tiny skinny girl and was struggling to change that image of myself. When I walked into CFSBK I felt the most supportive neutrality to my presence - the coaches and the members don't question or make assumptions or judge anyone who walks in. Whatever you look like, however old you are, if you are pregnant, if you have never worked out - the overarching feeling here is one of respect for wherever each person is. There is no machismo, no toxic competitiveness - just a healthy excitement for each and every task, each and every member." -Katherine D. Copyright © 2020 CrossFit South Brooklyn · This site was made by Digital Culture NYC ·×
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