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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – January 8, 2016

WOD A

Five Rounds

100m Farmer Carry
Side Planks x 45 seconds each side
Double-Under Practice x 60 seconds

Partner WOD Friday

?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

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Testimonials

I joined CrossFit Iron Refined a couple of months ago after my best friend recommended it. I also had lost my “drive” to hit up the regular gym. I was tired of the elliptical machine and treadmill. However, I have always loved to lift weights, run, swim, bike, and stay in shape. But I needed a change! I had no idea what a wonderful change this would provide!
Not only are the coaches amazing but the community of people I have met are so wonderful and encouraging. The workouts are always different and challenging. They are a mixture of high intensity cardio and weights which is right up my alley!

The coaches do a fantastic job of scaling back the movements to fit your fitness and comfort level and I have not once been made to feel uncomfortable by any other member of the gym. (Which sometimes can happen in regular gyms with a bunch of meatheads walking around). In fact it’s the exact opposite. Cheering and encouragement ALL of the time.
What really sealed the deal for me was this evening when I began packing for a spring break trip to Phoenix and realized that pairs of shorts and capris that hadn’t fit me since before my 4 year old was born fit me perfectly. I literally burst into tears. Happy tears of course!

Not only am I feeling physically stronger on the outside but I am beginning to feel stronger on the inside, which is the most important thing of all. Needless to say I feel like I have finally found my “thing” and I’m never turning back!

Thea Paxton

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