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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, July 8, 2011

Flores

Friday 2011 07 08

Skill:
Back Squat65% x 5
75% x 5
85 %x 5+


WOD:"Flores"
Army Staff Sgt. Omar D. Flores

2 ds of...

25 Burpee, ground to to overhead w/plate (45/35)
20 yd Walking lunges w/plate Over head
300 m run wih plate
10 hand stand push ups
50 Push press, w/ plate
Time.




Flores was a 27 year old recident of Mission, Texas. He was assinged to 54th Engineer Battallion, 130th Engineer Brigade, Warner Barracks, Bamber, Germany . He died July 8th, 2004 when an improvised explosive device detonated near his mine ...protected vehicle during combat operations in Ramadi, Iraq. May God bless Omar flores and his family, and thank you for your service and for giving your life to continue to protect our freedoms and of those who KNOW not the meaning of loyalty and sacrifice to our Flag and Country.
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