Daily WOD

Thu, Oct 12 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
10-12-2023 METCON10-12-2023 POST METCON SKILL10-12-2023 MOBILITY

10-12-2023 METCON


(Time, Int, Sc)
21-15-9 REPS FOR TIME OF:
DB devils presses
– Perform 10 x 50-ft shuttle runs after each set.

Rx: 35/20
Rx2: 20/15
Rx3: 15/10

INTENDED STIMULUS
- 7:00-12:00.
- All-out sprint from the start of the workout.
- Hang on to the DBs and keep moving.
- The first set of 21 should take no longer than 3:00 to complete.
- Keep the shuttle runs to 1:30 or less.


1st7:47 RxMari Thu, Oct 12, 2023
2nd9:15 RxLindsey C Thu, Oct 12, 2023
3rd9:25 RxAidan Thu, Oct 12, 2023
1st7:40 RxJackson Thu, Oct 12, 2023
2nd8:19 RxThomas C Thu, Oct 12, 2023
3rd8:08 IntDustin Thu, Oct 12, 2023

Jackson7:40 Rx
Mari7:47 Rx
Thomas C8:19 Rx
Lindsey C9:15 Rx
Aidan9:25 Rx
Julia F9:29 Rx
Katie E9:41 Rx
Dustin8:08 Int
Caleb No8:29 Int
Cecy8:56 Int
Madison S9:02 Int
Kelly S9:26 Int
Dana F9:28 Int
Dale9:35 Int
Ian N9:38 Int
Airbike
Taylor T8:07 Sc
Cooper T9:24 Sc
Diane10:20 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Denisha Beasley


7 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


7 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Jake Dombrowsky


7 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

melinda f


7 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su