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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, December 13, 2010

"11 Days of Ranger Christmas"

Tuesday 2010 12 14

Skill/Strength

Overhead Squat: 3 - 3 - 3 - 3 - 3

WOD

As many rounds as possible in 11 minutes of:

11 Ring Dips 35/20 lbs
11 Kettlebell Swings 50/35 lbs
11 Double Unders

Post total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/115045-11-days-of-ranger-christmas/workout_sessions/new



Jannine and her son Jeremy visiting from Comal Crossfit, Welcome!

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