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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, January 3, 2011

"The Resolution"

Monday 2011 01 03

Skill/Strength

Deadlift: 3 - 3 - 3 - 3 - 3
TGU: 30 Reps total, use both sides


WOD

Five rounds, each for time of: 
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post time in Comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/25-barbara/daily_workouts/112379-2011-01-03-barbara/workout_sessions/new

Hope that everyone had some great holiday vacations and that you spend some quality time with your love ones. The year 2010 was a great year for all of us and a very special and historic day for CrossFit in the Valley. However, 2011, will be an even better year with lots of new things coming to RBC and RCF.

We will open the New Year with a Benchmark, Barbara. Hope you all enjoy it and Let's up the intensity this year. Let it be a year for new PRs, new goals, and new you.

Let's do this!!


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