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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, June 6, 2012

Luis Just Got Barked On

Wednesday 2012 06 06


Skill: No Skill


WOD:

Happy Birthday Luis Galvan From Dog!!!


600 meter Run with DB (50/35)
Then.... 6 rounds of:

19 1-arm db Thruster (50/35)
6 Burpee box Jump (30/24)
9 DB Manmaker Snatch (50/35)


Then finish with:
430 Flutter kicks with DB (50/35)
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