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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – November 28, 2018

Gymnastics Strength

9:00 EMOM
Min 1: 15 Slow Glute Bridges on the Box
Min 2: 45 Sec Active Bar Hang
Min 3: 10 Empty Bent over BB Rows

Conditioning

ALPHA
3 Rounds

500m Row
12 Deadlifts (225/155)
21 Box Jumps (24/20)

BRAVO
3 Rounds

500m Row
12 Deadlifts (185/135)
21 Box Jumps (24/20)

CHARLIE
3 Rounds

500m Row
12 Deadlifts (135/95)
21 Box Step-ups (24/20)

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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