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April 16, 2016 by Justin VanBeek in Workout of the Day: Adults

SATURDAY WORKOUT (TEAM!)

“Death By” team edition…   WORKOUT: In groups of 2 working only 1 person at a time at any given point during the workout perform the following 3 sections:   “Death By Hill Runs” 1st minute on the clock: 1 Hill Run 2nd minute on the clock: 2 Hill Runs

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    Another FREE 10am Hero Saturday has arrived!

    This week's workout will be a little change from our normal, longer workout...

    This one will be fast and furious as we honor the men and women and blue...

    This Hero WOD is dedicated to Officer Diego Moreno of the Kent Police Department, Kent, Washington. Officer Moreno paid the ultimate price in the line of duty when he was struck by a vehicle involved in a police pursuit on July 22, 2018.

    Officer Moreno, an 8-year veteran of the Kent Police Department, was 35 years old when he was killed. During his career, he was awarded 3 life-saving medals, a Chief’s Award of Exceptional Duty and the Award of Duty and Sacrifice (posthumously).

    He is survived by his wife and two young children.

    This WOD was submitted to us by Diego's mother, Lizzie, who shared "Diego Moreno was a very charismatic and sensitive human being; that kind of guy that everybody adored. All he did in life he did with passion. He was very fit and liked to work out on his own terms...The WOD 2K Row and 56 burpees was designed to honor him as his radio call sign was 2K56."

    WE HOPE TO SEE YOU THERE!!
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    New athlete special is up and running until 11:30!

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    SMALL BUSINESS SATURDAY!

    FREE WORKOUTS AT 9 AND 10AM!!

    We will also be offering a new athlete "incentive discount" that can save you up to $160 if you sign up between 9-11:30am...

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    "Crossfit Poker"
    Using a standard 52 card deck plus two jokers flip cards over one at a time and perform the corresponding exercises based on the suit and number listed on the card:

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    Hearts- Air Squats
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