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Group Class – Mon, May 13

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Back Squat (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ RPE 8 (90-93%)
1×4 @ RPE 8 (84%)
3×4 @ -10% of last set)

*Record heaviest single and note “RPE 8”. Use comments to also record sets of 4 and weight used.

Metcon

Metcon (AMRAP – Reps)

6 Rounds-

:40 Max Reps Burpee Pull-ups

:20 Rest
*Score = total number of reps completed.

*Pull-up bar should be at least 6″ above reach.

*Modify to :40 burpees to target alternating with :40 ring rows or banded strict pull-ups (3 rounds of each).

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Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

HOLD POLICY

Monthly Unlimited Memberships: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least seven (7) days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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WARNING! Class Sizes Are Limited.

We kindly ask that anyone dropping in has at least three months of CrossFit experience.

OUR DROP-IN RATES

$35 Per Class

FIND US AT:

3433 16th Ave W, Seattle, WA. 98119

(206) 428-7816

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