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!"

Thursday, September 23, 2010

Run Mcallen

Thursday 2010 09 23

 
WOD

 
For Time:

 
  • 200 m Run
  • 20 Push-ups
  • 20 Pull-ups
  • 20 Box Jump (24/20 in.)s
  • 200 m Run
  • 30 Push-ups
  • 30 Pull-ups
  • 30 Box Jump (24/20 in.)
  • 200 m Run
  • 40 Push-ups
  • 40 Pull-ups
  • 40 Box Jump (24/20 in.)
  • 200 m Run
  • 50 Push-ups
  • 50 Pull-ups
  • 50 Box Jump (24/20 in.)
  • 200 m Run

 
Post total time.


Post results to comments or on Beyond the White Board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/23









Emy works on her push ups, she has improved tremendously since the beggining, but she still won't tell us her age...lol. Good job Emy.






Athletes before the 3...2...1....GO!, Happy, they don't know what's coming.
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