Congratulations Cass and Tom on your engagement!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Tabata This”
Compare to 04/06/18
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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We can’t believe it’s already November! You know what that means… the new benchmark t-shirt winners are…Mauree and Derek!! Congratulations! Great job to everyone that set a PR in October!

“Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.”

~Yehuda Berg