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Group Class – Tue, Sep 26

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Back Squat (8@empty BB
5@30%
5@40%
5@50%
5@60%
5@70%
5+@77%)

***Add 10# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks.

Metcon

Metcon (5 Rounds for reps)

8 Minute EMOM:

1st: 10 Deadlifts (225/155)

2nd: Max Handstand Hold
*Score = number of HS Hold reps each round. Every 10 seconds = 1 rep (6 reps max each minute). Can be cumulative. Sub High Plank Hold/Pike Hold as needed.

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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

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3433 16th Ave W, Seattle, WA. 98119

(206) 428-7816

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