Daily WOD

Fri, Oct 20 2023

Mon, May 26, 2025 at 8:00am MURPH
10-20-2023 METCON10-20-2023 PRE-WOD STRENGTH10-20-2023 COOLDOWN10-20-2023 OPTIONAL COMPETE STAMINA 1

10-20-2023 METCON


(Time, Int, Sc)
4 ROUNDS FOR TIME:
30 walking lunge steps
25 toes-to-bars

Rx: As written
Rx2: 15 toes to bar (not 25)
Rx3: 15 toes to hips

INTENDED STIMULUS
- 8:00-12:00 total time.
- Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
- Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.


1st12:08 RxErika R Fri, Oct 20, 2023
2nd7:26 IntRobbie Fri, Oct 20, 2023
3rd7:52 IntMelissa B Fri, Oct 20, 2023
1st9:35 IntDale Fri, Oct 20, 2023
2nd5:15 ScAndrew Fri, Oct 20, 2023

Erika R12:08 Rx
Robbie7:26 Int
25 alt v-ups
Melissa B7:52 Int
25 reps
Madison S8:02 Int
Jeanne8:04 Int
Dana F9:08 Int
25 reps
Dale9:35 Int
15 prom t2b
Mindy12:24 Int
Andrew5:15 Sc
Ashleigh5:45 Sc
Elizabeth5:57 Sc
Katie E6:09 Sc
Kelly S6:20 Sc
Hannah Sc8:37 Sc
25 kn pushups
Debra9:14
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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98 reviews

melinda f


2 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

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Lyndsie Williams


2 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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