Daily WOD

Tue, Jan 9 2024

Mon, May 26, 2025 at 8:00am MURPH
240109 METCON240109 POST-WOD SKILL240109 OPTIONAL COMPETE STAMINA240109 OPTIONAL COMPETE ACCESSORY

240109 METCON


(Reps, Sc, Fnd)
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)

Rx2: 400m row, 10/14 lb

INTENDED STIMULUS
- 60-100+ total reps.
- 2:00+ each AMRAP to accumulate reps.
- Double all-out effort AMRAP workout with built-in rest.


1st118 RxMari Tue, Jan 9, 2024
2nd99 RxJessica L Tue, Jan 9, 2024
3rd91 RxLindsey C Tue, Jan 9, 2024
1st118 RxJeremy Tue, Jan 9, 2024
2nd100 RxCarson M Tue, Jan 9, 2024
3rd92 RxCooper T Tue, Jan 9, 2024

Mari118 Rx
Airbike
Jeremy118 Rx
Carson M100 Rx
25# slam ball
Jessica L99 Rx
Cooper T92 Rx
Lindsey C91 Rx
Dustin90 Rx
Marnie88 Rx
Ian N81 Rx
Jackson78 Rx
30#
Kelley76 Rx
Megan M66 Rx
Carson C128 Sc
500m row / 14#
Harley86 Sc
500m
Hope82 Sc
500m, 12#
Breanna74 Sc
12#, 500m
Ashleigh70 Sc
500m
Samantha G50 Sc
500m, 12#
Alex T57
500m, 12#
Kherri9
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


a month 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

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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

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a month 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


a month 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


a month 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!