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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, February 28, 2011

Elevation

Monday 2011 02 28

Strength:
5/3/1 Cycle 2/Week 3
Deadlift
75%
85%
95%



WOD:
4 rounds of :

30 elevated push ups w/hand release
300 m. run w/MB (20/14)
30 knees to elbows
60 Air Squats




Congratulations to our Coaches and athletes for representing RCF well in the Laredo Winter Games.
Coach Dog: 1st place Rxd
Coach Miguel: 3rd place Rxd
Yari Salinas: 1st place Rxd
Helen Cantu: 1st place Scaled
Roxy Olvera: First competition after two months of training  and reaching a new PR on her Deadlifts by 20 lbs.
Great Job Guys!!!!

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