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Group Class – Tue, Nov 21

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Bench Press (20 Minutes, build to a heavy single )

*Warm up steadily, completing enough reps to feel ready, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts.

For example-

Empty bar: 5 Reps

35%: 5 Reps

45%: 4 Reps

55%: 3 Reps

65%: 2 Reps

75%: 1 Rep

85%: 1 Rep

Just under previous max: 1 Rep

(ideally you have 10+ minutes left at this point)

Just over previous max: 1 Rep

…?

*Use spotters!!!

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

1-2-3…etc.

Ring Muscle Ups

5-10-15…etc.

Calories on Rower/Bike/Ski-erg
*Score = total number of reps completed.

*Sub for RMU:

-2 Ring Rows or Strict Pull-ups + 2 Ring Dips

-Low Rings Transitions (banded or foot assisted)

-Jumping RMU

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.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
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

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.