DAILY WOD

Mon, Jan 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
240101 METCON240101 OPTIONAL COMPETE STRENGTH240101 OPTIONAL COMPETE ACCESSORY

240101 METCON


(Time, Rx2, Rx3)
For time with a partner:
800-m run

then…

10 rounds of:
10 alternating, single-DB hang squat cleans (35/50 lb)
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Rx2: 20/35
Rx3: 400m, 10/15, 20 singles

INTENDED STIMULUS
- 18:00-24:00 for most. Advanced athletes can push for sub 16:00.
- Runs completed in 5:00 or less.
- Each partner completes 5 rounds of the 10 rounds couplet.
- Dumbbell load should allow for quick and unbroken sets.



770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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.

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

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

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