CrossFit in Eagle River, Alaska
CrossFit Iron Refined
5:00 EMOM
Clean Pull, High Hang Squat Clean, Hang Squat Clean
Every 1:30 for 5 Sets
Squat Clean, Hang Squat Clean
Set 1: 60% 1RM
Set 2: 65% 1RM
Set 3: 70% 1RM
Set 4: 73% 1RM
Set 5: 76% 1RM
Take an additional 6:00 to build to a heavy complex for the day. No more than 3 attempts.
12:00 EMOM
Odd Minutes: 10 Deadlift, 55% 1RM
Even Minutes: 40 Double-unders
8:00 EMOM
Odd Minutes: 30 Seconds for Max Superman Rocks
Even Minutes: 30 Seconds for Max Hollow Rocks
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!!