DAILY WOD

Thu, Aug 24 2023

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Katie E(5)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
8-24-2023 METCON8-24-2023 ACCESSORY

8-24-2023 METCON


(Reps)
5 ROUNDS FOR REPS/CALS:
- :20 calorie row
- :40 rest
- :40 calorie row
- :20 rest
- 1:00 burpees
- 1:00 rest

INTENDED STIMULUS
- 20+ reps (calories + burpees) each round.
- Advanced athletes should aim for closer to 30+ reps in each round.
- Each round should be a sprint.
- Reduce burpee to up-downs.
- Reduce row time.
- Utilize row substitutions if needed.


1st186 RxMari Thu, Aug 24, 2023
2nd168 RxCecy Thu, Aug 24, 2023
3rd166 RxAidan Thu, Aug 24, 2023
1st235 RxJeremy Thu, Aug 24, 2023
2nd230 RxThomas C Thu, Aug 24, 2023
3rd229 RxJackson Thu, Aug 24, 2023

Jeremy235 Rx
Thomas C230 Rx
😳
Jackson229 Rx
Dustin186 Rx
Mari186 Rx
Dylan H172 Rx
Cecy168 Rx
Aidan166 Rx
Bob C161 Rx
Lindsey C160 Rx
Katie E159 Rx
Ian N150 Rx
Ashleigh145 Rx
Matias141 Rx
Laura M135 Rx
Alison131 Rx
Susie130 Rx
Connie126 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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