DAILY WOD

Thu, Jan 25 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (13 days ago)
20240125 METCON20240125 OPTIONAL COMPETE

20240125 METCON


(Time, Rx2)
5 sets for total time:
500-m row
– Rest 3:00 between sets.

Rx2: 300m

INTENDED STIMULUS
- 5 near-maximal rowing efforts with ample rest between intervals.
1:40-2:30 each for most athletes.
- Advanced athletes push the pace and try to hold on.
- Beginner athletes choose a pace they can comfortably maintain for the first effort and try to improve their time by :05 each interval.


1st21:29 RxAidan Thu, Jan 25, 2024
2nd21:50 RxKatie E Thu, Jan 25, 2024
3rd22:01 RxKherri Thu, Jan 25, 2024
1st20:27 RxCarson C Thu, Jan 25, 2024
2nd20:29 RxJackson Thu, Jan 25, 2024
3rd20:45 RxThomas C Thu, Jan 25, 2024
Cooper T Thu, Jan 25, 2024

Carson C20:27 Rx
Jackson20:29 Rx
Cooper T20:45 Rx
Thomas C20:45 Rx
Caleb Nu21:19 Rx
Dustin21:21 Rx
Aidan21:29 Rx
18 cal assault bike
Katie E21:50 Rx
Kherri22:01 Rx
Marnie22:05 Rx
Jessica L22:06 Rx
Julia F22:13 Rx
Madison22:14 Rx
Olivia M22:16 Rx
Harley22:33 Rx
Alison22:46 Rx
Hope23:14 Rx
Matias23:22 Rx
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

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

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

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