DAILY WOD

Thu, Mar 30 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 (4 days ago)

3-30-2023 METCON


(Time, Rx+, Rx2, Rx3)
EVERY 5 MINUTES FOR 20 MINUTES:
- 4 wall walks
- 40 double unders
- 36/26 cal row

Rx+: 6 wall walks, 60 double unders
Rx: As written
Rx2: PROM wall walks, DU practice/singles, 30/21 cal row
Rx3: Inchworm + HR push-up, singles, 21/15 cal row

SCORE: Slowest round

GOAL: ~4:00 per round

NOTES: Take care of your legs. Today we work your shoulders and back. 🤪


1st3:58 RxMari Thu, Mar 30, 2023
2nd2:34 Rx2Hannah Sm Thu, Mar 30, 2023
3rd3:10 Rx2Eliana Thu, Mar 30, 2023
1st2:54 Rx+Vince Thu, Mar 30, 2023
2nd3:34 Rx+Willy Thu, Mar 30, 2023
3rd3:43 Rx+Thomas C Thu, Mar 30, 2023

Vince2:54 Rx+
Willy3:34 Rx+
Thomas C3:43 Rx+
Jeremy3:58 Rx+
Patrick3:51 Rx
Mari3:58 Rx
Caleb Nu4:16 Rx
Hannah Sm2:34 Rx2
full wall walks
Cole E2:45 Rx2
Eliana3:10 Rx2
Cecy3:18 Rx2
DU practice
Kelly S3:21 Rx2
Carlie3:23 Rx2
Ashleigh3:25 Rx2
wall walks and singles (3:22//3:06//3:25//3:23)
Olivia M3:25 Rx2
26 cals, single single double
Taylor T3:33 Rx2
Jeanne3:39 Rx2
Melissa B3:44 Rx2
Hope3:49 Rx2
Katie E3:55 Rx2
26 cals
Ian N4:50 Rx2
Hannah Sc3:13 Rx3
Elizabeth3:12
Mod4rds:12GHD,80singles,20shuttleruns
Dana F4:02
3 wall walks
Jacob M4:20
Mod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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