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Ranger Crossfit is a strength and conditioing program unlike any other in South Texas. At RCF we follow CrossFit methods and philosohy. We care about athletes health and fitness and not their money. We build strong bodies, minds, and strong relationships. Our coaches have the upmost of training and professionalism, and will always push you to your limits. SAFETY is our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Monday, September 27, 2010

Tuesday 2010 09 28

Skill/Strength
  • Deadlift 5 x 5 (add 5 lbs to preivious lift)
  • L-Sit hold 3 x 60s

 WOD

9 min AMRAP of
  • 3 OHS (155/115)
  • 6 WBS (20/14)
  • 9 SB Thrusters (50/30)
Post total rds to comments or on Beyond the Whie Board: http://beyondthewhiteboard.com/workouts/94013-overhead-squats-wall-balls-sandbag-clean-and-jerks/daily_workouts/84133-2010-09-28-overhead-squats-wall-balls-sandbag-clean-and-jerks/workout_sessions/new


"SOOOO, WHY CAN'T YOU DO CROSSFIT? "



 Funny faces during a WOD are part of CrossFit!!

  

When I came in this morning to the Box, I found several Ghosts Doing CrossFit!! What The???

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