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Group Class – Wed, May 22

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Shoulder Press (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 1×1, note “RPE 8” in comments. Note drop set weights in comments (1×4 @ RPE 8, 3×4 @ -10%)

Metcon

Metcon (3 Rounds for calories)

3 Rounds:

In 2:00-

12 STOH (95/65)

Max Calorie Row

-Rest 2 Minutes Between Rounds-

RX+: 125/85
*Score = number of calories completed each round.

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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.

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

OUR DROP-IN RATES

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3433 16th Ave W, Seattle, WA. 98119

(206) 428-7816

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