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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!"

Thursday, December 9, 2010

A.G.

Friday, 2010 12 09

WOD

A.G.

7 SB Squat Clean/Thruster (50/30)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (R arm) (50/35)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (L arm) (50/35)

5 Rds for time


Pfc. Alex Gonzalez of the 3rd Armored Cavalry Engineers died from injuries sustained when a rocket-propelled granade struck his armored personnel carrier. Gonzalez, former Mission Hish School football and baseball player was on his first deployment to Iraq.  He is the second soldier from Mission killed this year in Iraq. A total of 23 other service members from the Valley have died in Iraq.





 
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