Ranger Creed
Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of the Rangers.
Acknowledging the fact that a Ranger is a more elite Soldier who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger my country expects me to move further, faster and fight harder than any other Soldier.
Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be, one-hundred-percent and then some.
Gallantly will I show the world that I am a specially selected and well-trained Soldier. My courtesy to superior officers, neatness of dress and care of equipment shall set the example for others to follow.
Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.
Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission though I be the lone survivor.
Rangers lead the way!
This Motto, or rather a dedication, defines what our U.S. soldiers, airmen and sailors embody. I appreciate the brevity of this motto and the few alike it which are sworn to by the men and women who undertake the task of keeping us safe and prospering.
Selflessness. At the heart of this and other SPECOPS mottos, is the devotion to those who stand beside us. In CrossFit, we espouse the same belief. The gym offers us a place to congregate and socialize. What it also offers us is the chance to demonstrate what we hold dear as a community member. A family. Selflessness. Knowing that our workouts are only as good as the people we do them with.
Integrity. As a CrossFit athlete, with our roots in community and family; are leaders in integrity. This means accepting the challenges that life puts in front of you, standing up when others won't, going what you have to give to make others lives better. That is integrity. That is what the motto suggests and what we are as CrossFitters.
Look around and you will see the similarities. Just see what goes on everyday in the gym and tell me different!
Baseline:
10 Cal Row
10 Pull Up
10 Push Up
10 Cal Row
10 Glute Bridge W/ Reach
10 Iron Cross
10 Cal Row
10 Bow/Bends
10 Hip Extension
Strength:
Deadlift
5-5-5-7-7
*Build to a solid 5 rep, then begin the rep scheme.
* Keep reps low on build, @ 7's try to maintain or drop 10%
WOD:
*Sprint
30 Deadlift 225/155
30 Cal ROW
30 Burpee over Rower/ Bar
