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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, October 7, 2010

Shooting Rings

Friday 2010 10 08
Skill/Strength
Bench 3 x 5 (Heavy, regular grip)
Bench 8 x 3 (1/2 weight) Speed with close grip
WOD
For Time:
800 m Run
21 - 15 -9
Ring Push Ups
Ring Dips
Shoot throughs
800 m Run
Post time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/95550-runs-ring-push-ups-ring-dips-shooter-s-pushups/daily_workouts/85744-2010-10-08-runs-ring-push-ups-ring-dips-shooter-s-pushups/workout_sessions/new
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CFE
9 min x 2 rds: 5 min rest
S&C
20 Pull ups
20 Deadlifts (155/115)
20 Push ups
3 rds
TOMORROW COACH MIGUEL WILL COMPETE IN THE OKTOBERFEST OBLITERATION CROSSFIT COMPETITION, IN HOUSTON, AT CROSSFIT CHAMPIONS. HE WILL NOT ONLY REPRESENT RCF BUT SOUTH TEXAS. LET'S WISH HIM GOOD LUCK AND LET'S DO THIS!!
http://crossfitchampions.com/oktoberfest-obliteration-ii



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