CrossFit Sua Sponte

12 minutes to build 1 RM Front Squat

*1 attempt every 60 seconds( 3 possible attempts per athlete)*

WORKOUT FLOW
At the call of "3, 2, 1, GO!," in Minute 1, Athlete 1 will have a 60 second window to complete a 1RM Front Squat attempt. Athlete 1 may only make a single attempt during this 60 second window; the attempt begins when the athlete un-racks the bar, and must be completed within the 60 second window to count. In Minute 2, Athlete 2 will have a 60 second window to complete a 1RM Front Squat attempt in the same format as Athlete 1. In Minute 3, Athlete 3 will have a 60 second window and in Minute 4, Athlete 4 will have a 60 second window to each complete a 1RM Front Squat attempt in the same format as prior athletes. In Minute 5, Athlete 1 will return to the barbell to make a second attempt at a 1RM Front Squat, again with only a single attempt permitted during the assigned 60 second window. Minutes 5-8 will each be second attempts for Athletes 1-4, respectively. Minutes 9-12 will be third attempts for each athlete. Athletes must stay in the same order and each athlete may only make a single 1RM attempt during their assigned window.
Athletes may help load the barbell for their teammates at any point during the workout, and one athlete will be required to serve as a safety spotter for their teammate.
Obs* Each athlete's first attempt can be used as a warm-up.

Let’s go ladies !

hey SUA Fam ! Our thanksgiving schedule it's up !

VALKYRIES

📣 Registration Updated ! 📣

Need some more time to nail down your team? We gotcha covered 😎

You won’t want to miss this fun celebration of women's strength and fitness! Get signed up before November 29th for a great Saturday full of empowered ladies !

**NOTE: teams registered after November 20th are not guaranteed their choice of t-shirt size. We will do our best to get an array of sizes but register soon to guarantee a shirt in your preferred size!

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

🔗 Link to register in bio 🔗

# Valkyries

check your calendar, and come schedule your classes !! 🏋🏻‍♀️

Join us this Saturday for a special Veterans Day Partner Workout at both locations! 🇺🇸🏋️‍♂️

In recognition of the courage, strength, and dedication of our veterans in safeguarding our nation, We extend a warm invitation to all, whether you’re a member or not, to bring a friend and join us in honoring our veterans through an amazing workout.

🕕10:00 AM

📍8813 Gulf Ct, Unit F - Raleigh, Brier Creek
📍6675 Falls of Neuse Rd - Raleigh

Come and show your support as we come together in gratitude for our veterans' service. See you there!

VALKYRIES

📣 Get ready for Event 3 – The Fr**ga !

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

HURRY UP Early Bird Registration it's available until Sunday, November 12 !

Don't miss out, ladies – secure your team's spot before the prices go up and let’s celebrate the strength and empowerment of women💪💃

🔗 Link to register in our instagram Bio 🔗

If you have any questions or need additional information, please feel free to reach out.

**ga

VALKYRIES

📣 Get ready for Event 3 – The Fr**ga !

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

HURRY UP Early Bird Registration it's available until Saturday, November 11th !

Don't miss out, ladies – secure your team's spot before the prices go up and let’s celebrate the strength and empowerment of women💪💃

🔗 Link to register in our instagram Bio 🔗

If you have any questions or need additional information, please feel free to reach out.

**ga

VALKYRIES

📣 Get ready for Event 3 – The Fr**ga !

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

HURRY UP Early Bird Registration it's available until Saturday, November 11th !

Don't miss out, ladies – secure your team's spot before the prices go up and let’s celebrate the strength and empowerment of women💪💃

🔗 Link to register in our instagram Bio 🔗

If you have any questions or need additional information, please feel free to reach out.

**ga

🏋️‍♀️ Calling all empowered ladies! Get ready for Event 2 - Valhalla, brought to you by Valkyries Competition!
It's time to celebrate women strength and power.

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

🐦 Early Bird registrations are still open! Secure your spot by clicking the link in our Instagram bio. Don't miss out on this incredible experience. If you have any questions, reach out! 💪

🏋️‍♀️ Calling all empowered ladies! Get ready for Event 2 - Valhalla, brought to you by Valkyries Competition!
It's time to celebrate women strength and power.

🗓️ Date: December 2nd, 2023
🕕Time: 8 am - 3 pm
📍Location: 8813 Gulf Ct, Unit F, Raleigh - Brier Creek

🐦 Early Bird registrations are still open! Secure your spot by clicking the link in our Instagram bio. Don't miss out on this incredible experience. If you have any questions, reach out! 💪

Schedule YOUR class with US !!