CrossFit Training in Eagle River, Alaska
CrossFit Iron Refined
ALPHA
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 15/12 Cal Row
Min 3: 7 Toes to Bar
Min 4: 12/9 Cal Bike
BRAVO
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 5 Toes to Bar or 10 Knees to Chest
Min 4: 10/8 Cal Bike
CHARLIE
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 10 Hanging Knees Raises
Min 4: 9/7 Cal Bike
Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854
7 months pregnant and still showing up at CFIR! And my coaches and fellow athletes have been showing up for me also! I’ve been coming to CFIR for almost three years and continue to stay for the community. Whether an elite athlete, new to Olympic lifting, just staying fit, or soaking up the energy and spirit that is present, everyone has a place at CF Iron Refined. The WODs kept me in shape pre-pregnancy and have been easy to modify throughout pregnancy as needed. And I know my community will still be there and my coaches supporting me postpartum and beyond. So many thanks to a great group of coaches and athletes. Peace!