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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!"

Wednesday, September 29, 2010

There's no "I" in Team

Thursday 2010 09 30

Skill/Strength

  • DL 1 x 5
  • Work on Double Unders and Hand Stand push ups or Hold

WOD

  • 200 FS (1/2 BW of Lighest person)
  • 200 m (ea) person relay w/ KB (30/15)
  • 200 WBS (20/14)
  • 200 Box Sit ups

For time.

Post team results in comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94729-team-200/workout_sessions/new





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