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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 27, 2010

"After Shock"

2010 12 27
Skill/Strength

Clean & Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1

WOD

As many rounds as possible in 10 minutes of:

5 Pull-ups
10 Ring Push Ups
15 Wall Balls
40 yd Sprint w/ SB 50/30

Post total rounds.



Vero working on upper body on some leg therapy for her knee.. 

Manda visiting from California, CrossFit North County

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