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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!"

Wednesday, December 22, 2010

"3rd Day of Ranger Christmas"

2010 12 22

Skill/Strength

Muscle ups: 3 x 10

WOD

3 rounds for time of:
3 Push Presses 135/95 lbs
3 Ring Dips 3 Toes-to-Bars
30 yd plate Overhead Walking Lunges 35/25 lbs
3 Power Snatches 135/95 lbs
3 Muscle-ups
Post total time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/116716-3-days-of-ranger-christmas/daily_workouts/108678-2010-12-22-3-days-of-ranger-christmas/workout_sessions/new

4 new prospective members trying out the FREE CrossFit WOD: 15 m AMRAP of 15 Dips, 15 WBS, 15 Abmat Sit ups, and 15 Single Unders.
 

Ashlee, says, "What did my Brothers get me into? " Welcome to the RCF family Ashlee.



Flo Henderson, making an effort during the holidays.


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