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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!"

Monday, November 22, 2010

"The Corporal"

Monday 2010 11 22

Skill/Strength

Bench 3 - 3 - 3
Hang Squat Clean 5 - 5 - 5

WOD

"The Corporal"

8 rounds for time of:

8 Thrusters 115 lbs
8 Pull-up (chest-to-bar)s
8 Kettlebell Swings 50 lbs
80 yd Run

Post total time comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/109247-the-corporal/workout_sessions/new


U.S. Army Corporal Joe Rubio, 24 years old, from Mission, Texas died while in Iraq. Rubi is remembered by his wife Jennifer Rubio and 1 year old son, Nikoli. Rubio was born in Reynosa, Mexico and raised in Mission, Texas. He is also survived by his parents Jose and Macaria Rubio. He was awarded posthumous U.S. citizenship.

Corporal Rubio served his contry with loyalty and honor he will not be forgotten. Thanks to his family for their great support and may God Bless him and his family.






Mollie stretches after today's Heroe WOD.

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