CrossFit Training in Eagle River, Alaska
CrossFit Iron Refined
1-1-1-1-1-1-1-1, increasing weight each set
L1 ? Push Jerk
L3 and L4 ? Front rack split jerk
Front rack lunges x 10 reps (5 per leg, alternating ? increase each set)
Ring dips or push-ups x max reps unbroken (strict)
Rest 2 min
9 Wall Balls
9 TTB
L1 ? 14/10#, KTE
L2 ? 20/14# to 9 ft, KTE
L3 ? 20/14# to 10 ft
L4 ? 30/20#
Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854
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!!