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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, October 5, 2010

Fast and Furious

Wednesday 2010 10 06
 
No Skill/No CFE
 
AMRepAP of:
 
5 min Air Squats
2 min REST
4 min Double Unders
2 min REST
3 min Sit-up (abmat)
1 min REST
2 min Back Extensions
1 min Rest
1 min Burpees
 
For Reps, post total reps to comments or to Beyond the White Board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit
 
RCF Head Coach Miguel, gets ready for this weekend's CrossFit competition at CrossFit Champions in Houston, Texas. Coach trains at Atomic CrossFit and CrossFit Houston.
 
 


 
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