“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. 

GREG GLASSMAN

 

Group Class 

Our general CrossFit program is the heart of our community.  We offer elite level programming for athletes to achieve their general fitness goals. CrossFit is high intensity, functional fitness that can be tailored to the needs of every athlete regardless of fitness background. CrossFit is always constantly varied through functional movements performed at high intensity. It is a lifelong challenge for the general fitness enthusiast and scalable to any ability level. We will deliver an uniquely combined series of movements from gymnastics, calisthenics, track and field, weightlifting and powerlifting.  Classes are an hour long and work outs incorporate multiple fitness domains like endurance, strength, speed, flexibility, balance, accuracy, agility, etc.  The goal for CrossFit is general physical preparedness.  We create our program to provide balanced gains in each of these areas.  CrossFit is great for those looking for general fitness and health.  Athletes will be prepared to face any challenge that they may wish to take on, ranging from an Olympic lifting competition to a 5K race.
 

OPEN GYM

Available for those athletes who want to focus on a specific skill. All open gym workouts are performed under the guidance of one of our coaches.

NEW TO OUR MEMBERS
Body composition measurements will take place the first Sunday of every month during open gym and will include:

-Weight                                   -Performance Test
-BIA                                         -Girth 

This is for you to analyze and assess your progress on a continuous basis!

 

PERSONAL TRAINING

These are hour long, one-on-one sessions that focus on form, technique, and sport specific conditioning drills to give you the ultimate training experience. Individualized training sessions are designed for those that want the highest degree of personal attention..

 

 

BOOTCAMP OBWOD

Signature Class

 In class, you will learn the techniques needed to dominate the toughest obstacles races. You will also uncover and learn how to overcome the often subtle weaknesses that cause big-time limitations on the race course.

This HIIT class is a one-hour workout using free weights, resistance bands, medicine balls and other fun toys to give you a full body workout. Focus is core strengthening, gaining lean muscle tone and reducing body fat using high intensity intervals in a circuit fashion where all athletes work together with their small groups from station to station. 

To put your fitness at the forefront A combination of custom obstacles, including a climbing rope wall, and monkey bars within a 4000 sqft training facility, occasional outdoor runs the neighborhood, and over and under the Williamsburg, Brooklyn, &  Manhattan Bridges 

The purpose of this class is to build muscle, burn calories and melt away your stress.

 

Foundations

These classes will help newcomers to CrossFit orient themselves with the common movements that we use, as well our programming philosophy. Class sizes are guaranteed to be small, as they’ll be capped at 6 participants. Participants will receive 6 Foundations classes, 1 week of unlimited group classes upon completion of the 6 Foundations classes, an online course outline, an online lingo cheat-sheet, nutrition information, a 50% discount off of CFKB’s next RX Life Challenge, baseline body fat measurements, and a better understanding of who we are and why we program the way that we do. If you can not perform the following movements foundations is right for you: air squat, front squat, overhead squat, back squat, shoulder press, push press, push jerk, deadlift, MB clean. 

 

Crossfit Kids

The CFKB Kids extends the benefits of a General Physical Preparedness (GPP) program to the youth population of Clinton Hills, Prospect Heights and Crown Heights.  Our certified CrossFit Kids Instructorswill provide a core curriculum in strength and conditioning that extends beyond the time spent in the gym.  We share our love for health and fitness in daily life, and teach foundational movement patterns that prepares youths for the unknown and the unknowable.

Our classes make strong use of play and fun as applied to fitness.  The program will be based on safe and proven movements within CrossFit’s teaching principles of mechanics, consistency and intensity; athletes are taught sound mechanics for movement, and only when they have shown that they can consistently demonstrate sound movement will intensity be applied to the exercise regimen. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.  We will run, jump, skip rope; we throw, squat, and pick things up.  We play games and we learn new skills.  Your child will always learn a new movement, apply that new movement in a work out, play a game, and have fun!

 

Competition TRAINING

For athletes that are looking for that competitive edge, our competition classes meet twice weekly to push the boundaries of comfort. Workouts are generally an 90 minutes and focus on more intense weightlifting and longer conditioning. We recommend that you only participate in the Competition classes if you have at least a year of experience with regular CrossFit classes.

 


FEED THE CHAMPION IN YOU

Energize your body with every meal. 
Featuring Gluten, Soy and Dairy-Free meals and meal plans tailored to your unique goals!

MEAL PLANS MADE JUST FOR YOU

Our nutritionists offer meal plans to help you achieve your personal goals.


 

Coaching Staff

"Each person holds so much power within themselves that needs to be let out. Sometimes they just need a little nudge, a little direction, a little support, a little coaching, and the greatest things can happen.

Pete Carroll Head Coach Seattle Seahawks
 

 
 
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Zachariah hodge

Zach was a very athletic child exhibited through his involvement on a swim team throughout middle school and basketball & soccer in high school. Additionally, he played several intramural sports in college. Unfortunately, those activities were derailed when he tore his meniscus playing basketball. After about a year of physical therapy, Zach started running to get himself back into shape. After a decline rapid decline in weight from 10k races, he saw a commercial about CrossFit and decided to "give it a try".

Like most of us Zach'sfirst couple of months were very humbling. He only went in twice a week and definitely cherry picked his workouts. With time he grew to respect, admire, value and love the strength and conditioning program known as CrossFit. It has made me him a better human being, a better trainer, and definitely harder to kill. Zach is an active CrossFit competitor and continues to perform in competitions all over the country.

Training quote: "7 days without lifting, makes one weak"

Certifications:

  •    CF-L1 Certified Trainer
  •    CF-Mobility
  •    CF- Gymnastics
  •    NASM CPT
  •    NASM WFS

Charmel Rogers

Charmel is a co-founder of Crossfit Kingsboro.  Ever-curious and seeking new challenges, he discovered CrossFit in 2007 and later that year took a class at Crossfit South Brooklyn and has never been the same. He enjoys Crossfit for the competitive aspect - he has participated in numerous competitions in the tri state area and was a teamathlete in the 2009 Crossfit games for Crossfit South Brooklyn.  What he loves most about CrossFit, though, is the long term health benefits that it elicits.

He believes that fitness and fun go hand in hand and loves to share that message with anyone who will listen. He is a gifted musician with an encyclopedic knowledge of music history. Definitely the person to talk to about your favorite obscure band.

Certifications:

  •    CF-L1 Certified Trainer
  •    CF Kids Trainer
  •    CF Nutrition with Robb Wolf
  •    CF Movement and Mobility Trainer Course
  •    Starting Strength Attendee
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Chris Sainsbury

With more than a decade of experience as a personal fitness trainer, Chris Sainsbury has established himself as the “go to” trainer among some of the biggest names in the Entertainment Industry. 


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Ashlyn Allen 

As a child Ashlyn was extremely active in all sports as a young child. She tried a piece of every pie from gymnastics to basketball with her longest stint in soccer. After a move to a different state in middle school she never go back in to sports but her athletic interest never left. It took some time to rekindle that flame, however. In high school she could barely run a mile.  In college she started focusing on gaining control of my fitness and creating my own workouts. I found CrossFit after my mom (at the time extremely overweight) invited her to go to a class with her. I was sore for weeks, but inevitably hooked.  As her character began to morph in college and she found her passions I decided to further my education in Public Health. I have a passion for eliminating health disparities, increasing access to food security, and understanding social determinants of health. All of this led to her desire to help people become the best versions of themselves from the inside out.

Certifications:

  •     CF-L1 Certified Trainer

Steve Pokk

Steve is a co-founder and the head coach of Crossfit Kingsboro. Steve has been a sought after trainer for athletes and regular New Yorkers for the last 5 years. He has successfully transformed the health of a number of very happy clients. Steve discovered CrossFit 2 years ago and has come to believe it's the best way to help transform people's lives. He is an intense and avid Crossfitter who enjoys training and competing in various CrossFit competitions as well as Spartan races and Tough Mudders.

He is a big fan of doing Karaoke and looks forward to the day he can bust out some in class. Ask him his favorite song to sing and he will undoubtedly say "I'm Gonna Be (500 Miles)" by The Proclaimers.

Certifications:

  •     CF-L1 Certified Trainer
  •     CF-Kids
  •     CF - Gymnastics
  •     NASM CPT/CES/PES personal trainer
  •     ISSA certified in nutrition
  •     USAW
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Cloyde Mills

Cloyde is a co-founder of CrossFit Kingsboro. He has been CrossFitting since 2008. He came to CrossFit at the recommendation of a friend and thanks to working with some great coaches has been transformed ever since.

The proverbial non-athletic “skinny kid” has seen how CrossFit can help bring out everyone’s inner athlete. He is passionate about coaching and helping people meet their fitness goals. He knows firsthand the benefits CrossFit can bring to those suffering from chronic illnesses and injuries.

He loves the sense of community CrossFit fosters and believes in making Kingsboro a totally welcoming environment to everyone of all stripes.

If there is 90s music or old reggae playing on the radio, it’s probably him.

Certifications:

  •    CF-L1 Certified Trainer

 

 

Directions

Travel is fatal to prejudice, bigotry, and narrow-mindedness, and many of our people need it sorely on these accounts. Broad, wholesome, charitable views of men and women things cannot be acquired by vegetating in one little corner of the earth all one's lifetime.”

 

 
 
 
 
 

 

Public Transit

A, C, or G train to Clinton-Washington MTA stop

2 , 3, 4 ,5, N, Q, & R to Barclay Center/Atlantic Avenue

B25, B26 B52 to Grand Avenue 

 

CFKB is one of the largest CrossFit facilities within the 5 boroughs of New York City. We have a total of 4,000 square feet split between three rooms. We also have 4 showers complete with towel service, hair dryers soap etc and 2 bathrooms. On top if it all we're also neat freaks and pride ourselves on the cleanliness and organization of our facilities. Below is a description of each facility as well as a full equipment list.

Facility Highlights
- Reception area with couches, free wifi, kids book/toys, fitness library
- Kitchenette with a sink, microwave, cutlery, Keurig coffee machine, 1 fridge that usually has free beer
- Two Bathrooms
- Permanent Olympic lifting shoe and belt storage

-4 Olympic lifting platforms
- 25' high ceilings
- Movie screen and projector for movie nights and events



Conditioning Equipment


7 Rowing Machines
2 Assault Bike
30 Kettlebells from 8kg to 40kg
150 Dumbbells from 5lbs to 50lbs
20 Dynamax Medicine balls ranging from 10 to 30lbs
10 Plyometic Boxes ranging from 6" to 30"
Lots of Jump ropes
30 Slam Balls
4 Weighted Vests

Gymnastics Equipment

Over 75 feet of pull-up bar real estate
4 High Ring stations
8 Low Ring Stations
2 Matador Dip Bars
4 Panel Mats + 9'dx16'Wrestling Mat
1 pairs of Parallettes
10 Go Mats
 

Mobility Equipment 

Foam Rollers, alpha balls, lax balls voodoo bands, , abmats, yoga blocks, & therabands