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101 Ethan Allen Drive
Dahlonega, Georgia 30533
770-608-4635

Schedule

Coaches

Daily WOD

Schedule

Coaches

Daily WOD

Tue, Mar 21 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

Sat, Jun 13, 2026 at 9:00am Beach WOD

3-21-2023 BIKECON

3-21-2023 METCON

3-21-2023 BIKECON

(Calories)
16 MIN. INTERVALS OF:
- 1:20 WORK
- :40 REST

Accumulate as many calories as possible. Goal is to work at a moderate pace, something uncomfortable, but still manageable to maintain for 16:00 (8 rounds). A good goal pace to hold could be 60-65 RPM 🚹 and 55+ RPM 🚺.

1^st	140 Rx	Kherri Tue, Mar 21, 2023
2^nd	132 Rx	Eliana Tue, Mar 21, 2023
3^rd	127.8 Rx	Katie E Tue, Mar 21, 2023
1^st	196 Rx	Jeremy Tue, Mar 21, 2023
2^nd	189.6 Rx	Vince Tue, Mar 21, 2023
3^rd	185.6 Rx	Patrick Tue, Mar 21, 2023

Jeremy	196 Rx
Vince	189.6 Rx
Patrick	185.6 Rx
Jackson	171 Rx
Willy	155.7 Rx
Jacob M	153 Rx
Cooper T	146 Rx
Kherri	140 Rx
Bob C	135 Rx
Eliana	132 Rx	rowing
Katie E	127.8 Rx	“goal pace” is dumb😤
Olivia M	121.4 Rx
Dana F	112 Rx
Tom	110 Rx
Breanna	109 Rx
Mari	106.6 Rx
Ian N	104 Rx
Julia F	100 Rx
Cecy	98.6 Rx
Nicole Ha	96 Rx
Susie	92 Rx
Laura M	87 Rx
Ashleigh	85 Rx	this felt like the workout
Kelly S	85 Rx
Hannah Sc	66 Rx
Dustin	185	row
Robbie	141	row
Diane	138	row

3-21-2023 METCON

(Rounds, Int, Sc)
3 SETS OF 5:00 AMRAPS OF:
- 5 pull-ups
- 7 deadlifts
- 9 box jumps

* Rest 1:00 between each 5:00 set

Rx: Pull-ups, 185/135, 24/20
Rx2: Banded/Jumping pull-ups, 155/105, 24/20 (step ups are allowed)
Rx3: Ring rows, 135/95, 20/16

SCORE: Total rounds + reps
GOAL: >9 rounds
NOTES: For this workout we have 3 blocks of 5:00 AMRAPs, this equals to 15:00 of total WORKING TIME. That’s not a super short workout, so thinking about pack up front would be wise.

The 5 pull-ups should be able to be done easily unbroken in your first AMRAP and then most of the second. Moving in to the 3rd AMRAP you will need to think about breaking them up strategically or resting just that little bit longer before hoping back on the bar. These should take <:30.

Same goes here for the deadlifts. These should be unbroken, it that as is gonna get HEAVY. Be prepared for your grip to get taxed and think about breaking these earlier than you would suppose, perhaps in the second AMRAP. Reps of 4-3 or even 3-2-2 may be good if really taxed. Just quick resets and keep moving. These should take <1:00.

Box jumps are gonna feel toasty. The legs will be heavy from the deadlifts, so you’ll need to prepare mentally for that. Aim for a steady consistent pace, unless you’re a ninja, then you can push these a little harder. These should take <:45.

1^st	13+5 Rx	Mari Tue, Mar 21, 2023
2^nd	12+6 Rx	Nicole Ha Tue, Mar 21, 2023
3^rd	10 + 18 Rx	Kherri Tue, Mar 21, 2023
1^st	14 + 2 Rx	Vince Tue, Mar 21, 2023
2^nd	13 + 10 Rx	Willy Tue, Mar 21, 2023
3^rd	12+7 Rx	Jeremy Tue, Mar 21, 2023

Vince	14 + 2 Rx
Willy	13 + 10 Rx
Mari	13+5 Rx
Jeremy	12+7 Rx
Nicole Ha	12+6 Rx
Kherri	10 + 18 Rx
Olivia M	10 + 14 Rx
Jackson	10+13 Rx	30” box
Patrick	9 + 1 Rx
Jacob M	9 Rx
Laura M	8+10 Rx
Katie E	12 Int	135#
Ashleigh	11 + 10 Int	banded pull-ups
Cecy	11+2 Int	#115
Julia F	11 Int	Wtd. lunges for Deadlift
Cooper T	10+12 Int
Kelly S	9 + 15 Int
Dustin	9 Int
Dana F	9 Int	135#, step ups
Bob C	8+12 Int
Susie	7 + 7 Int
Eliana	11 + 6 Sc	Ring Rows, Step ups, 135#
Diane	9+5 Sc
Ian N	9+1 Sc
Breanna	9 Sc	105#, step ups, banded
Hannah Sc	8+20 Sc	#70
Tom	:) Int