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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, February 23, 2011

Mark

Wednesday 2011 02 23

Strength: 5-3-1 Cycle 2 Week 2
Cleans
70% x 3
80% x 3
90% x 3+
WOD

"Mark"

5 rounds of:

5 HSPU
10 Ring Dips
20 KB Snatch (50/35)

For Time



Spc Mark Zapata, 27 of Edinburg, Texas; assigned to the 2nd Battalion, 12th Cavalry Regiment, 1st Cavalry Division, Fort hood , Texas; killed Aug 15, 2010 by hostile fire in Najaf, Iraq. Full Story
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