Workout of the Day
TEAM METCON
In teams of three athletes, complete the following work for time:
Buy In: 300 Double Unders
30 Rope Climbs (15 ft)
60 Wall Walks
120 Bike Calories
Notes
Begin by taking turns on double unders, one athlete at a time, working until you’ve achieved 300 total reps as a team.
After the jump rope buy in, all athletes may work at the same time and take rest as needed. Divide and conquer!
For example, the team may decide to spend 1 minute at one movement to accumulate reps and then rotate with each other when ready. In this case, Athlete A is performing rope climbs while Athlete B is performing wall walks and Athlete C is on the bike.
If you were to split the work evenly, that would be 10 rope climbs, 20 wall walks, and 40 bike calories each. You can play to your strengths a little today, but make sure to do at least some work at every station.
Embrace the chaos, work hard, and have fun.
DU:
A. 200 reps as a team
B. 100 DU + 200 Single Unders as a team
C. 3 x 30 sec DU practice per athlete
Rope Climbs
A. 21 Full Height Climbs (7pp)
B. 15-21 Partial Height Climb (5-7pp)
C. 60 Rig Pull-Up with Rope Footwork (20pp)
D. 30 Supine-to-Stand-to-Supine Climbs (10pp)
Wall Walks
A. 45 Wall Walks (15pp)
B. 30-45 Partial ROM (10-15pp)
C. Angled Wall Hold (5 sec = 1 “rep”)
(Group Class Programming WK5/8 )
February 2026 Member of the Month: Yitong Wang
We’re so pleased to spotlight someone who’s become a huge part of what makes CrossFit South Brooklyn special – Yitong ‘Mimi’ Wang.
From her first drop-in after moving to NYC to years of grinding, learning, and connecting with everyone, Mimi has quietly become a core part of the gym in the best way. Her take on training sums it up perfectly: be patient with progress (it’ll come!), and stay open-minded about what this place can give you – it’s kinda like Costco, you’ll probably walk out with way more than you expected.
There’s a lot more to her story, from surprise PRs and gym milestones to big goals outside our walls, that really shows the power of just showing up consistently. We’re so glad you found us, kept coming back, and made CFSBK feel like home. Mimi, we’re so lucky to have you. Congratulations!
Name (and any nicknames):
Yitong Wang (go by Mimi because my parents have been calling me Mimi for as long as I can remember. Don’t know why. )
Where were you born, and where did you grow up?
I was born and raised in Beijing, China, and came here for college right before I turned 18.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I started Crossfitting in California back in 2018. When I moved to NYC a year later, I was going through a list of gyms near Fort Greene (where I was living at the time) found on Google. CFSBK was the second one on the list, and I’m glad that my search ended right there.
What keeps you coming back to CFSBK?
The people! I received years of valuable coaching that have really transformed my fitness level, and met people that have brought me so much joy and inspiration.
What does CFSBK mean to you?
A place of comfort and discomfort.
How has the gym changed your life?
The gym has completely transformed my relationship with fitness. Despite a background as a competitive swimmer and years of trying various sports, I never truly enjoyed exercising. Working out here has ultimately turned something I dreaded into a part of my day that I look forward to.
Can you share a memorable experience or achievement from your time at CFSBK?
Either successfully going upside down, or hit a new snatch PR. Both of these happened fairly recently, and were very sentimental to me because I’ve struggled with a lingering shoulder injury for nearly six years. I still remember the day when my right shoulder “dislocated” itself while snatching just an empty bar. I am grateful for the patience and empathy of the coaches, and how they gave me the perfect amount of encouragement while ensuring I progressed safely and confidently.
What are your current fitness goals?
Finishing an Ironman.
Program your dream workout:
5 rounds for time: row 500m, 20 alt pistol, 20 burpees
Program your nightmare workout:
5 rounds for time: run 400m, 15 thrusters, any number of handstand pushups.
Favorite and least favorite lift:
Favorite: Snatch
Least favorite: Shoulder Press
How do you spend your time outside of CFSBK? Do you have any hobbies?
During the day, I work at a bank by helping them acquire as many customers as possible through the power of machine learning. When the computer is shut off, I love spending time at home with my cat, checking out museums and classical concerts in the city, and exploring various bakeries, maybe baking a few as well. Unfortunately most of my time these days has been dedicated to training for the race. I love that there’s always something new to explore in NYC.
What are you currently recommending (books, shows, food, etc.)?
I’m reading The Power Broker, and the Tale of Genji and would recommend both. I’m currently obsessed with the clarinet sonata by Francis Poulenc (and clarinet by association!). I find neoclassical music very fascinating. It’s a wonderful genre that’s witty and rightfully elegant. If you think eating sushi in pajamas sounds like a fantastic idea, I’d recommend getting sashimi from Osakana and making your own sushi at home (by that, I mean put rice on a sheet of seaweed and top it off with as many slices of toro as you’d like).
Any advice for new CFSBKers?
Be patient about making progress (it’ll happen!), and stay open minded about what this place can offer. Similar to Costco, you’ll most likely end up leaving with more than what you come here for.