Workout of the Day
GYMNASTICS PULL A
15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups
METCON
AMRAP 20:00
10 Kipping Pull-Ups
10 (total) Box Step Overs
10 50′ Shuttle Runs
Notes
Move through the metcon at a steady and sustainable pace.
10 KPU / 5 KPU / 10 Jumping Pull-Ups / 10 Ring Rows
Step-Ups: Weighted 50/35/20/BW
CrossFit Group Class Programming Template (WK1/8)
Congrats to these CFSBKers who all recently expanded their families!
Diana and baby Frankie at their first Diapers & Dumbbells class this week
From Lina L: I wanted to share that we welcomed our son, Kai into the world yesterday afternoon after a pretty quick and efficient labor that I’m likening to an epic 3hr EMOM 
I attribute his speed to the strength I was able to maintain thanks to the awesome CFSBK programming and coaches (and 7am crew!) who have been so supportive throughout my pregnancy.
I gave birth to Kai at home with a team of lovely midwives and an sharing a few photos. I’ll be taking some time off but look forward to seeing everyone in a few months!
Kevin C and Baby River (and Mom!!!)
Dylan and baby Maya