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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Monday?s WOD ? September 26, 2016

WOD A

Snatch Waves

WOD B

5 Sets for Max Reps – 00:25 On / 00:35 Off

Level 1: Ring Muscle-Ups
Level 2: Chest to Bar Pull-Ups
Level 3: Chin Over Pull-Ups or Negatives

WOD C

Rowing Conditioning

Set the rower to calories, and with a running clock:

Minute 1: 50 seconds on / 10 seconds off
Minute 2: 40 seconds on / 20 seconds off
Minute 3: 30 seconds on / 30 seconds off
Minute 4: 20 seconds on / 40 seconds off
Minute 5: 10 seconds on / 50 seconds off
Minute 6: 20 seconds on / 40 seconds off
Minute 7: 30 seconds on / 30 seconds off
Minute 8: 40 seconds on / 20 seconds off
Minute 9: 50 seconds on / 10 seconds off

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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