Monday, February 1st
A couple of Birthday’s being celebrated today.
HAPPY BIRTHDAY TO LEE AND HOWARD!

We’ll call this Wod the HowLee!
Run 1 Mile
2 Rounds
82 Double Unders (no singles, count everything)
49 Push ups
49 Sit ups
33 Dumbbell Thrusters
16 Pull ups
Run 1 Mile
It’s going to be a Hot Sunny 37 degree day outside so we don’t have to run indoors.
We [...]

Saturday, January 30th
So the new, new shirts came in yesterday and for some reason there was no complaining at all and everyone really loved them.  I’ve never seen so much excitement over a shirt before and I couldn’t figure out why until I saw the back of them.

CRUEL! CRUEL! CRUEL!
J.C. how could you let this [...]

Friday, January 29th

Ok there seems to be some problems with some of the shirts that were ordered.
First of all I would like you to know all the work and frustration that went into ordering the shirts.  As you know I have not had the best of luck with T-shirt companies, for some reason I am [...]

See I told you they are really here!
And because of the cruel comments about the shirts Kathy has been up all night separating them for you!  Workin her fingers to the bone with paper cuts and a flair up of carpel tunnel from folding and refolding.

Thursday, January 28th
Make sure you are sitting down when you read this!
THE SHIRT ARE IN, YES THAT’S RIGHT I SAID THE SHIRTS ARE IN.  THEY WILL BE AT THE GYM TOMORROW FOR YOUR CONVENIENT PICK UP.   THANKS FOR YOUR PATIENCE.
Workout:
Clean and Jerk
1-1-1-1-1
In this wod you will increase the weight for every single effort.

Wednesday, January 27th
You guys look like your in prison counting the days.

Workout:
21-15-9
Thruster
Burpee

Tuesday, January 26th
Don’t do this!!!
Do make sure you touch the ground between each rep and make sure you stand up straight at the top!
Workout: (taken from the main site and switched up a little)
For time:
Deadlift, 15 reps
6 Pull-ups
Deadift, 12 reps
12 Pull-ups
Deadlift, 9 reps
18 Pull-ups
Deadlift, 6 reps
24 Pull-ups
Deadlift, 3 reps
30 Pull-ups

Monday, January 25th

Workout:
Dedicate 10 minutes to Handstands, Handstand push ups, Headstands, Tripods etc.. use this as your warm up.
Helen in Rewind
3 Rounds For Time
12 Pull ups
21 Kettlebell Swings
Run Backwards 400 m.

Saturday, January 23rd
New York’s Most Wanted!

I believe we all know what will happen tomorrow when the Jets face off against the Colts for the AFC championship game.
We have a special team wod today for Mrs. Tucker on her 49th Birthday.
Workout:
490 Double Unders (no singles are allowed, everyone must do double unders.  Even if the double [...]

Friday, January 22nd
Here is a cool video of Will Smith and his beliefs.  Very inspirational and true.
Great video for kids to watch.
Lee has set up the date and place for paint ball.  It’s in Coram on Saturday the 30th at 9am.  I believe it is $30 plus paint.  If you want to join us there [...]