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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Tuesday’s WOD – October 9, 2018

Strength

Back Squat
On the 3:00 x 5
10 Reps @?65% of Back Squat
8 Reps @?70% of Back Squat
6 Reps @?75% of Back Squat
4 Reps @?80% of Back Squat
2 Reps @?85% of Back Squat

Conditioning

100/70 Cal Row (10:00 time cap)
0:00 – 21 Sit ups
2:00 ? 21 Sit ups
4:00 ? 21 Sit ups
6:00 ? 21 sit ups
8:00 ? 21 sit ups

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

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Testimonials

I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton

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