Valkyrie Strength and Conditioning

MURPH 2026 is just 2 weeks away!! Join us on Monday May 25th at 9:30am for our annual Murph workout, and stay after for a community BBQ!! ❤️💙
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“Murph”

For Time:

1 Mile Run

100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

*20 #/14 # weight vest. In memory of Lt. Michael P. Murphy, 5/7/1976-6/28/2005.

*As always - scaling is COOL! Complete the workout without weight, do a 1/2 or 1/4 Murph, or partner up to share the work with a friend!

Hope to see you there!! 😃🇺🇸
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Bring a Friend SUNDAY FUNDAY is back! Join us on Sunday, May 17th for a partner WOD at 10AM!👯‍♂️

This class is free and appropriate for all levels - no experience required!

Head to the link in our bio to complete a waiver, or show up 15 minutes early to get checked in day-of.

Reach out to us with any questions, hope to see you there!😃
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Coming this summer...Teen Fitness Camp at Valkyrie!

Our goal is to teach teens how to lift safely and effectively while building confidence, body awareness, and performance. This camp is for all levels of athletic ability and for ages 11-14 & 15-17. Each day will consist of technique sessions, coordination and skills drills as well as a workout.

📅 Dates:
Session 1: June 22nd–26th
Session 2: July 13th–17th

⭐Cost:
$400 per session

🏃Each Day Includes:
Warm-Up → Learn to Lift → Skills & Drills → Games & Team Building → Workout

😃Ages:
11-14 & 15-17 

Perfect for all levels! Whether your teen is new to training or looking to build on their existing technique and strength - we can help! Join us for a week (or two!), and get ready to have fun and be active this summer!

Spots are limited, link in bio to register!
 
PS: Know someone who might be interested?We’d love if you could share this post with them!! 🙏

Welcome to the team Coach Tony! 🥳
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⭐️ Certifications:
CF-L3
TGC Gymnastics L1
Aerobic Capacity
WBCM Weightlifting L1
Power Monkey Gymnastics L1
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⭐️Why I love CrossFit:
I love CrossFit because everyone can participate, and it cultivates a community that brings all walks of life together under one roof.
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⭐️Favorite movements:
Back Squats and Cleans are by far my favorite, but anything with a barbell is ok with me!
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⭐️Fun Fact:
In the summer of 2023, myself and five others sailed across the Pacific Ocean from Oahu, HI., to Elliot Bay Marina in Seattle. It took us almost 20 days and was one hell of an adventure.
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Tony has over 10 years of experience coaching CrossFit, and we’re stoked to have him joining the Valkyrie team! Catch him leading classes starting next week!
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Best of luck to .mohan and !! We’ve been grateful to have them as members of the Valkyrie community for the past two years and they will be missed!! ❤️❤️❤️
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