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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Friday, September 17, 2010

"After Shock"

Friday 2010 09 17
 
Skill/Strength
 
NONE
 
WOD
  • 200 Double unders
then
 
3-5-2
 
  • Thrusters (155/115)
  • Deadlift (315/255)
  • Hand Stand push ups (head to ground)
Post time.

Post results in comments or post results on beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/17
 
 
 
REMINDER TO ALL RCF ATHLETES: RANGER CROSSFIT WILL BE CLOSED AT THE MCALLEN LOCATION NEXT, SEP 20, MONDAY; SEP 22, WED, AND SEP 24 FRIDAY. ALL CLASSES WILL BE HELD AT RCF MISSION. EVERYONE IS WELCOME TO COME WORK OUT IN MISSION. IF YOU NEED DIRECTIONS CONTACT US OR CHECK OUT OUR LINK TO OUR LOCATIONS AND CHECK OUT THE MAP.
 
ALSO, IF YOU HAVE NOT RSVP'd ABOUT THE SUNDAY CLINIC THERE IS STILL TIME. CLINIC WILL BE AT THE MISSION BOX, FROM 8 AM TO 12 PM. PLEASE BE ON TIME.WE HAVE SOME GOOD TRAINING TO GIVE YOU.
 
HAVE A GREAT WEEKEND AND BE SAFE.
 
RANGERS LEAD THE WAY!!
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