DAILY WOD

Tue, Feb 14 2023

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)
2-14-2023 METCON2-14-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

2-14-2023 METCON


(Time, Rx2, Rx3)
4 ROUNDS FOR TIME OF:
- 6 Ring or Bar Muscle Up
- 30 Air Squat
- 15 Handstand Push Up
- 30 Air Squat

Rx: As written
Rx2: 2x Pull-ups, Box Pike Push-Ups
Rx3: 2x DB Bent Over Rows, DB Strict Press

SCORE: Total time
GOAL: <25 minutes
NOTES: Efficient Muscle Ups require full range kip swings, followed by an aggressive hip extension to elevate your body towards your bar/rings while pulling to get your upper body up and over. Break these up as you need to preserve the intensity of your movement for each successful rep completed. Keep these in the 1:00-1:30 range.

Challenge yourself with performing high quality Air Squats by going as low as you safely can, and stand all the way up to reach full hip extension at the top. Push it here to complete each set of 30 reps in 90 seconds or less.

Prevent too much fatigue during the Handstand Push Ups to avoid failing any reps. Err on the side of conservative rep ranges. Take a quick break about 2-3 reps shy of failing, and give your shoulders and arms a shakeout. Your later rounds might take up to 1:30 to complete these. If you find yourself going over that time in the first two rounds, customize the reps or simply move on at that time mark.


1st12:02 Rx2Kherri Tue, Feb 14, 2023
2nd12:17 Rx2Olivia M Tue, Feb 14, 2023
3rd16:52 Rx2Julia F Tue, Feb 14, 2023
1st7:44 RxWilly Tue, Feb 14, 2023
2nd16:21 RxJeremy Tue, Feb 14, 2023
3rd24:00 RxJacob M Tue, Feb 14, 2023

Willy7:44 Rx
Jeremy16:21 Rx
Jacob M24:00 Rx
Kherri12:02 Rx2
HSPU
Olivia M12:17 Rx2
1 BMU, 10 PU
Julia F16:52 Rx2
Box BMU, 2 abmat HSPU
Cecy19:54 Rx2
Box BMU, Box Pike
Cooper T20:11 Rx2
Box BMU, Box Pike
Ashleigh20:12 Rx2
Box BMU, Box Pike
Patrick21:35 Rx2
BMU, some pull-ups
Laura M24:22 Rx2
Ring Transitions, 2 abmat HSPU
Diego14:40 Rx3
Jumping PU, Box HSPU
Kelly S17:14 Rx3
Susie17:20 Rx3
Eliana17:20 Rx3
RR, 20# DB
Kristen18:27 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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

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

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.

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