CrossFit in Eagle River, Alaska

CrossFit Iron Refined

Wednesday’s WOD – July 18, 2018

Strength

Deadlift
Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
Build to a Moderate Set of 7 Repetitions: Deadlift

Body Armor

Part 1: 2 Sets, Not for Time
7 Inverted Pausing Barbell Rows
14 Kneeling Single Arm Presses
21 Glute Bridges

Part 2
800 Meter Double KB Walk
1st 100m?? ?Both KB?s in Farmers Carry (at sides)
2nd 100m?? Both KB?s in Front Rack Position
3rd 100m ? Left Arm Front Rack, Right Arm Farmers Carry
4th 100m ? Left Arm Farmers Carry, Right Arm Front Rack
Repeat that twice for 800 meters total.

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

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