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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, October 20, 2010

Adriana

Tuesday, October 19, 2010


"Adriana"

                  

Wednesday 2010 10 20

Skill/Strength

Squat clean 5 x 3
Muscle ups practice

Adriana"
3 rds of:

5 Thrusters (135/95)
5 HSPU
5 OHS (135/95)
15 Toes to bar
* Use 20 # Vest if you got it
  
U.S. Army Pfc Adriana Alvarez, 20 years old, became the Rio Grande Valley's first serviceowman to die in the Iraq war. She was assinged to the 504th Military Police Bat., 42nd Mil. Pol. Brig. Adriana is the 30th Valley service member to die, and the third from San Benito, TX. Alvarez enlisted in the Army on Aug. 14, 2008. Thank you to Pfc. Adriana Alvarez and to all service members that continue to service our country.

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CFE - intervals

5 x 3 mins sprint w/1 min Rest

*Cover as much distance as possible.

S&C
2 min AMRAP
pull ups
Dips

Rest 1 min

2 min AMRAP
Cleans (75/55)
Anyway Over Head (75/55)

2 min AMRAP
100 m Sprint
20 Double Unders

Done
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