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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – September 20, 2015

WOD A

Every 2 minutes, for 18 minutes:

Station 1: Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2: Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3: Supine Ring Rows x 8-10 reps @ 2111

WOD B

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees……

Continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets.

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!!

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