About Me

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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, January 5, 2011

Hero "Danny G"

Thursday 2011 01 06

WOD

Valley Hero "Danny G."

For Time:

15 Power Clean and Jerks (155/105)
30 Wall Balls (20/14)
15 Deadlifts (155/105)
30 Ball Slams (20/14)
15 Power Cleans (155/105)
30 Kettlebell Swings (70/50)
15 Front Squats (155)
30 Burpees
15 Deadlifts (155/105)
30 Sumo Deadlift High-pulls (70/50)

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