CrossFit in Eagle River, Alaska
CrossFit Iron Refined
Reps 3-2-1 (increasing weight)
L1 and L2:?Hang power or squat snatch
L3 and L4:?Full squat snatch
3 sets of?5, increase weight
Alternate each set with?Push-Ups @ 3?seconds?tempo ? 3 sets of max unbroken reps
15 OHS
12 Dips / Push-Ups
9 Toes to Bar?/?Knees to Elbows
L1:? 45/35, Push-ups on knees, KTE
L2: 75/55, Push-ups, KTE
L3: 100/70, Dips, TTB
L4: 135/95, Dips, TTB
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!!