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Group Class – Sun, Apr 21

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Valkyrie Strength and Conditioning – Group Class

Metcon

CrossFit Games Quarterfinals 2024 – Workout 4 (AMRAP – Reps)

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 Clean and Jerks (Weight 1)

-Rest 1 Minute-

10 Clean and Jerks (Weight 2)

-Rest 1 Minute-

10 Clean and Jerks (Weight 3)

-Rest 1 Minute-

Max-reps Clean and Jerks in time remaining (Weight 4)

*Individuals/16-54 Age Group Divisions: 135/85, 185/125, 225/155, 245/165

*55-59 Age Group Division: 115/75, 135/95, 155/115, 185/125

*60-64 Age Group Division: 105/75, 125/85, 145/95, 155/105

*65+ Age Group Division: 95/65, 115/75, 135/85, 145/95
*Partner style! We will pair up and run two heats of the workout, your partner will count for you and may assist with weight changes.

*Start facing away from the bar when starting each set.

*Collars must be used on the barbell.

*Scale weights as needed!

GETTING STARTED IS EASY!

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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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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