CrossFit in Eagle River, Alaska
CrossFit Iron Refined
12:00 EMOM
Min 1: 20 Slow Bent over DB Rows (10/side)
Min 2: 20 Alt DB Lunges (10/side with DB @ the sides)
Min 3: 10 Push Ups
Min 4: 40 Sec DeadBug
Score is SLOWEST round.
ALPHA
Every 3:00 for 5 Rounds
500m Row
12 Toes To Bar
BRAVO
Every 3:00 for 5 Rounds
500m Row
12 Knees To Chest
CHARLIE
Every 3:00 for 5 Rounds
500m Row
12 Hanging Knee Raises
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-pregna