Friends and Farms just introduced a Protein & Dairy basket. The basket contains the same protein selections as our traditional omnivore’s baskets (plus an extra item each week), without the produce or bread. These baskets can easily be made Paleo adherent by subbing out dairy for extra eggs or produce. Like always, our meat, dairy and eggs are locally-raised on sustainable farms. I think it’s an excellent option for Crossfitters, but prefer to pick their own produce.
Friends and Farms delivers to CFH every Thursday night! If you want in go HERE and sign up for a basket!
Strength WOD
12 min Find a heavy weight in this complex
1 Hanging Power Snatch + 2 Overhead Squats
(Use the above as a way to gauge what to do in the workout. You should be doing no more than 70%. Example you hit 105 in your complex. The max weight you should be doing for the WOD is 73)
WOD
7 Overhead Squat (105/70)
10 Box Jumps (24/20)
14 Sit ups
7 Rounds
20 min Cap
Mike D looking very calm before his clean…
Competition WOD
15 min to find your 1 RM Squat Snatch
then
7 OHS (135/95)
7 GHD Sit ups
7 Toes to Bar
7 Rounds
18 min Cap