Friday, May 10, 2019

Not all fats are equal! If the oils above are not the primary fats you cook with and eat, it’s time to change that. Butter (ideally grass-fed), and FRUIT oils like olive, avocado, and coconut oil are not only tasty, they are the GOOD for you, as well as stable and versatile, unlike so many other options out there. Pick some up the next time you’re at the store. Your body will thank you. 

Sign up for the Forte Canoe Trip June 1 HERE:
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
-Drybag with snacks, music, ect. 
-Your most fun self

Workout of the Day

Last done: 10/2018

“Jake n Bake”

Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches

Rounds 1, 2, and 3 complete 3 snatches 
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch

Build in load by feel over the course of the 10 sets

Rx+ 5/4 bar muscle-ups, 5/3/1 snatches 

Record the time for each round AND your heaviest snatch

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