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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – January 11

Conditioning

ALPHA
?Fight Gone Bad?

3 Rounds
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (24/20)
1:00 Push Press (75/55)
1:00 Row
1:00 REST

BRAVO
?Fight Gone Bad?
3 Rounds
1:00 Wallballs (14/10)
1:00 Sumo Deadlift High Pull (55/45)
1:00 Box Jumps (24/20)
1:00 Push Press (55/45)
1:00 Row
1:00 REST

CHARLIE
?Fight Gone Bad?

3 Rounds
1:00 Wallballs (10/8)
1:00 Sumo Deadlift High Pull (45/35)
1:00 Box Step Ups
1:00 Push Press (45/35)
1:00 Row
1:00 REST

Crossfit Iron Refined
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Eagle River, AK 99577
PH: (907) 223-3854

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I was up visiting family, and knew I wanted to get some days of CF in. I was a bit nervous and intimidated to try a new box, but decided to give it a try. After some research and some serious self-talk, I decided to give CrossFit Iron Refined a try. I showed up Monday morning, scared as can be, and boy am I happy I gave it a shot. The coaches & fellow CFers were amazing. I felt like I had been a “regular” at the box. Everyone was welcoming & friendly. Thank you so much CFIR for making the life of a fellow CFer from ND at ease!!

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