WODS for the Week of 9.6.2020


Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Salute to all of our hard working Americans who do great things to make this country a great place to live.

Ensure you are giving the honest effort each and every day in your training, community, family and faith. Hard Work will always yield positive results.

Never Give Up

Keep Moving

Never Quit


Monday 9.7.2020 LABOR DAY

There will be no scheduled classes on Monday Night. We will program a @home workout for everyone if your unable to get to the gym Monday morning.  This is a quick bodyweight workout that can be performed at home, the lake, or wherever your at this busy weekend.

Labor Day Home Workout

Thirty Minute Running Clock: 

0:00 – 4:00 

Max Burpees

4:00 – 5:00 Rest :60 seconds.

5:00 – 10:00

Run Two Minutes, Rest :30 seconds, Run back to starting point within the remaining time.

10:00 – 11:00 Rest :60 seconds

11:00 – 15:00

Max Double Unders or Singles

No Jump Rope find a object to jump over and perform squat jumps over and back.

15:00 – 16:00 Rest :60 seconds

16:00 – 20:00

Run :90 seconds, Rest :30 seconds, run back starting point within time cap.

20:00 – 21:00 Rest :60 seconds

21:00 – 24:00

Max Push Ups

24:00 – 25:00 Rest :60 seconds

25:00 – 30:00

Run 2:30 minutes one way and stop.

Run 2:30 back to starting point.Attempt to match the same distance back to starting point


Thursday 9.10.20 @5:30 pm

push it real good

1000 meter run

10 Push Ups

800 meter run

20 Push Ups

600 meter run

30 Push Ups

400 meter run

40 Push Ups

200 meter run

50 Push Ups

rX+ with #20lb vest.











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