CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

Monday’s WOD – October 1, 2018

Strength

Deadlift
On the 1:30 x 5
Set #1 ? ?5 Deadlifts @?35% of 1RM Deadlift
Set #2 ? 4 Deadlifts @?45% of 1RM Deadlift
Set #3 ? 3 Deadlifts @?55% of 1RM Deadlift
Set #4 ? 3 Deadlifts @?65% of 1RM Deadlift
Set #5 ? 3 Deadlifts @ 70% of 1PM Deadlift

Conditioning

ALPHA
21-15-9
Box Jump Overs (24/20)
Deadlifts (185/125)
Hand-Release Push Ups

BRAVO
21-15-9
Box Jump Overs or Step Overs (24/20)
Deadlifts (135/95)
Hand-Release Push Ups

CHARLIE
21-15-9
Box Step Overs (24/20)
Deadlifts (95/55)
Hand-Release Push Ups

 

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH:

Map & Directions
Contact Us

CrossFit Journal: The Performance-Based Lifestyle Resource

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

See All