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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!"

Friday, November 12, 2010

"Nancy"

Friday 2010 11 12
Skill/Strength
Cleans 5 - 5 - 5
Overhead Squat 5 - 5 - 5
WOD
"Nancy"
5 rounds for time of
400 m Run
15 Overhead Squats (95/65)
Post time to comments or to Beyond the White Board:
_______________________________________________________________
CFE
Pre race warm up/stretch.
***For all Athletes doing the Rock and Roll marathon Sunday, do a light warm up and stretch real good. 45 m to 60 m.
***Athletes not running Sunday
5 m run (2.5 miles @85%/2.5 miles @ 95%)
 Laura, not used to carrying Sandbags, even less working out with them. Good Job Laura.YESTERDAYS PHOTOS (VETERANS' DAY WOD)



Jimmy demostrates proper form on the OHS during today's WOD (Nancy)
 
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