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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – November 30, 2018

Gymnastics

Spend 9:00 working Strict Pull Up Level
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps

Conditioning

ALPHA
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (155/105)
REST 2:00 Between each Round

BRAVO
3 Rounds

3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (135/95)
REST 2:00 Between each Round

CHARLIE
3 Rounds

3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (95/65)
REST 2:00 Between each Round

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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Testimonials

I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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