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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – April 30, 2018

Strength

Squat Waves

Min 1 ? 5 Back Squats @ 73% of 1RM Back Squat
Min 2 ? 3 Back Squats?@ 78%
Min 3 ? 1 Back Squats @ 83%
Min 4 ? 5 Back Squats @ 78%
Min 6 ? 3 Back Squats @ 83%
Min 8 ? 1 Back Squats @ 88%
Min 10 ? 5 Back Squats @ 83%
Min 12 ? 3 Back Squats @ 88%
Min 14 ? 1 Back Squats @ 93%
Rest 2:00
15 Front Squats @? 54% of 1RM Back Squat

Conditioning

Body Armor, 3 Giant Sets
15 Single Arm Kneeling Dumbbell?Presses
15 Single Arm?Dumbbell Row
100 Meter Single KB Front Rack Carry (53/35)
40 AbMat Sit-Ups

Crossfit Iron Refined
10901 Mausel Street #103
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!!

Stacy Brossart Peters

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