About Me

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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!"

Tuesday, September 14, 2010

Getting High

Wednesday 2010 09 15

Skill/Strength


WOD
For Time:
 9 - 7 - 5 of

  • Sumo Deadlift High-pulls (135/95)

  • Leg Raises with Med Ball (20/14)

  • Kettlebell Swings (70/50)
Then

  •  400 m Run
Post total time and comment.
Post results to beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15
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CFE





REMINDER: THIS WEEKEND BOTH BOXES (MCALLEN AND MISSION) WILL BE CLOSED FOR TRAINING. SATURDAY WILL BE COACHES TRAINING AND SUNDAY FREE CLINIC TO ALL RCF MEMBERS THAT WISH TO IMPROVE THEIR PERFORMANCE.
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