DAILY WOD

Fri, Jan 29 2021

Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS
Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)

Friday January 29 metcon


(Time)
2 Rounds for time:

1/4 Murph
Run 400 m
25 pull ups
50 push ups
75 air squats
Run 400 m

Partition the
25/50/75 as you like


1st21:38 RxCecy Fri, Jan 29, 2021
2nd21:48 RxBrittany G Fri, Jan 29, 2021
3rd22:36 RxDana F Fri, Jan 29, 2021
1st19:35 RxShane H Fri, Jan 29, 2021
2nd21:31 RxDylan H Fri, Jan 29, 2021
3rd23:13 RxJeremy Fri, Jan 29, 2021

Shane H19:35 Rx
Dylan H21:31 Rx
Cecy21:38 Rx
Brittany G21:48 Rx
Not partitioned/500m rows instead of 400m run
Dana F22:36 Rx
Jeremy23:13 Rx
20lb vest
Matt Br23:16 Rx
Dale23:42 Rx
Row; partitioned reps
Justin U24:10 Rx
Maddy24:10 Rx
Jamie24:12 Rx
Jordan F24:17 Rx
Chase To24:38 Rx
20# Vest
Diane25:16 Rx
Greg U25:17 Rx
Rylee25:28 Rx
Erika R25:37 Rx
Amberly25:47 Rx
Mindy26:54 Rx
Row 500
Hope28:32 Rx
Laura M29:57 with 15 lbs vest Rx
Did not partition reps
Elizabeth21:10
Ring rows
Logan S21:48
Banded Pull-ups
Jeanne23:37
scaled
Debra24:16
scaled
Stephanie25:28
Row, ring rows, knee push-ups
Eddie26:12
Row, banded pull-ups, knee push-ups
Carlie26:28
Knee push-ups, banded pull-ups g+b
Nick Ga26:40
Jumping pull-ups
Nidia27:50
mom mods
Katie E29:08
knee raise for pull ups
Heather C29:09
some biking/some running/bands
Naomi29:30
Bands, Knee Push Ups
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Dale Auten


10 months ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable