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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!"

Friday, April 22, 2011

Friday 2011 04 22


WOD:As many Reps as Possible of..
...Deadhang Pull ups

then..

As Many Rounds As Possble of..

20 Ground to overhead w plate (45/45)
15 Sit ups
5 KB Swings (50/35)

All must be done in 3 minutes, rest 1 min, repeat, for 2 more rounds.


Miss Helen practicing her Hand Stand...Great job Helen!
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