CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

Wednesday’s WOD – June 6, 2018

Strength

Deadlift
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
Sets #5-8? – Build to a heavy set of three for the day. This is not a 3-rep max attempt?, but rather a chance to gauge where we currently are as we start the cycle.

Body Armor

Alternating OTM x 12:
A) 10 Pushups + 15 DB Floor Presses
B) Max Double-Unders in 40 seconds

Midline
3 Sets, resting as needed between
100 Meter Single Arm Farmer?s Carry ?Video
30 AbMat Sit-Ups

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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