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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, March 14, 2011

Let the Games Begin!!

Monday March 14th, 2011
Strength
5/3/1 Cycle 3, week 1 Deadlifts
65% x 5
75% x 5
85% x 5+
WOD
For Time:
5 Handstand Push-ups
50 Kettlebell Swings 50/35 lbs
4 Handstand Push-ups
40 Kettlebell Swings
50/35 lbs 3 Handstand Push-ups
30 Kettlebell Swings 50/35 lbs
2 Handstand Push-ups
20 Kettlebell Swings 50/35 lbs
1 Handstand Push-up
10 Kettlebell Swings 50/35 lbs
Post total time: to comments or beyond the white board: http://beyondthewhiteboard.com/workouts/146054-handstand-push-ups-kettlebell-swings/daily_workouts/137305-2011-03-14-handstand-push-ups-kettlebell-swings/workout_sessions/new
I WANT TO THANK EVERYONE WHO VOLUNTEERED AND HELPED OUT THIS WEEKEND AT BORDER WARS 5K AND BORDER WARS CROSSFIT COMPETITION WE SURE HAD SOME FUN. EVERYONE DID A GREAT JOB AND SPECIALLY OUR VERY OWN COMPETITORS, GABBY AND LESLIE.
SPECIAL THANKS AND MUCH APPRECIATION TO CROSSFIT XLR8 FOR THEIR GREAT SPORTSMANSHIP AND GREAT GROUP OF CROSSFITTERS. HOPE WE GET TOGETHER AGAIN SOON. 
PICTURES WILL BE POSTED LATER ON THIS WEEK.
NOW LET'S GET READY FOR THE CROSSFIT GAMES OPEN SECTIONALS, STARTING TOMORROW.
RANGER CROSSFIT, LET'S DO THIS. LET'S GET CRAZYYYYY!!!
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