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
7 months pregnant and still showing up at CFIR! And my coaches and fellow athletes have been showing up for me also! I’ve been coming to CFIR for almost three years and continue to stay for the community. Whether an elite athlete, new to Olympic lifting, just staying fit, or soaking up the energy and spirit that is present, everyone has a place at CF Iron Refined. The WODs kept me in shape pre-pregnancy and have been easy to modify throughout pregnancy as needed. And I know my community will still be there and my coaches supporting me postpartum and beyond. So many thanks to a great group of coaches and athletes. Peace!