CrossFit in Eagle River, Alaska
CrossFit Iron Refined
Five Rounds
100m Farmer Carry
Side Planks x 45 seconds each side
Double-Under Practice x 60 seconds
“Jack” and “Diane”
Partners will complete the “Jack” hero WOD followed by the CrossFit benchmark “Diane”. The partners may split the workload as they choose but only one partner may work at a time.
“Jack” – AMRAP 20 Minutes
10 Push Press (115/75)
10 Kettlebell Swing (53/35)
10 Box Jumps (24/20″)
“Diane” 21-15-9
Deadlifts (225/155)
Handstand Pushups
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!!