Monday 2011 08 16
SkillDeadlifts: 70% x 3, 80% x 3, and 90% x 3+
...WOD
As Many Rounds As Possible in 10 minutes of..
150 m sprint
50 m KB walking swing (35/20)
25 KB thrusters (35/20)
We started our new RCF Endurance program at the swimming pool. Classes will take place, M/W/F at 530 am at the Mission Eagles HS. Pool. Any RCF athlete is welcome to come and get a good endurance WOD in the pool.
Warm up:
200 m swim
...WOD
4 rds of
50 m free style
10 push ups hand release
20 air squats
For time.
Good first day WOD. We had quite a few athletes show up. We found out a little about our Anaerobic Endurance.
No better place to train than at RCF. Let's do this. Let's get crazy..
About Me
- Ranger CrossFit
- 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!"
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