CrossFit in Eagle River, Alaska
CrossFit Iron Refined
12:00 EMOM
Min 1: 5 Strict Pull Ups
Min 2: 30 sec Ring Holds
Min 3: 30 sec Handstand Hold (against the wall or freestanding)
Min 4: 20 Alt Reverse Body Weight Lunges
ALPHA
7:00 AMRAP
Wall Balls (20/14)
EMOM – 5 Deadlifts (225/155)
BRAVO
7:00 AMRAP
Wall Balls (20/14)
EMOM – 5 Deadlifts (185/135)
CHARLIE
7:00 AMRAP
Wall Balls (20/14)
EMOM – 5 Deadlifts (135/95)
Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854
I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.