8/31 WOD: Run wall ball run

Grey doing work at the Garage Games Fittest Farmhand Challenge

[learn_more caption=”Click for news!”]

**BCF WOD Journals back in stock!

**CrossFit Endurance coming to BCF! Details here…

**Want to be a BCF CrossFit Coach? See here.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.

[/learn_more]

**New BCF challenge for September starts tomorrow Sept 1st!!! 30 days of 30 hollow rocks, 30 mountain climbers, 30 air squats. This can/should be done for time. 1 hollow rock = tilt toward legs and tilt back to shoulder blades. 1 mountain climber = 2 for 1 ie. right foot towards right hand, left foot towards left hand = 1 rep. Each movement should be proper ROM as standard at BCF. 3…2…1…GO!!!

Strength: Back Squat – Find new 1RM
WOD: Run 800m, 100 Wall Balls 20/14#, Run 800m