DAILY WOD

Tue, May 30 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
5-30-2023 METCON5-30-2023 ACCESSORY WORK

5-30-2023 METCON


(Calories, Rx2, Rx3)
EMOM FOR 10 MIN. OF:
- 7 DB Strict Press
- AMRAP Cal Row

Rx: 50/35
Rx2: 40/25
Rx3: 30/15

SCORE: Total number of calories rowed
GOAL: At least 100 calories
NOTES:
- Athletes perform both movements in each minute.
- DB presses should be heavy, but always unbroken.
- :30-:45 seconds to accumulate calories every round.
- FAST transitions.
- Consistent row pace for the first 9 rounds with a sprint to finish.


1st90 Rx3Cecy Tue, May 30, 2023
2nd81 Rx3Julia F Tue, May 30, 2023
3rd69 Rx3Ashleigh Tue, May 30, 2023
1st111 RxJackson Tue, May 30, 2023
2nd108 Rx2Cooper T Tue, May 30, 2023
3rd86 Rx2Joe Tue, May 30, 2023

Jackson111 Rx
Cooper T108 Rx2
Joe86 Rx2
Cecy90 Rx3
Julia F81 Rx3
Dylan H78 Rx3
Ashleigh69 Rx3
Laura M68 Rx3
Dana F64 Rx3
Eddie49 Rx3
Sophia47 Rx3
Abby33 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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

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