Daily WOD

Wed, Feb 21 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Mindy
20242102 METCON20242102 OPTIONAL COMPETE STRENGTH20242102 OPTIONAL COMPETE STAMINA

20242102 METCON


(Rounds, Int, Sc)
AMRAP 10:
- 4 HSPU
- 8 Knees-to-Elbow
- 12 Pistols

Rx2: 2 HSPU; 6 Knees-to-Elbow; 8 Pistols
Rx3: 4 Pike Push-Ups; 8 Lying Leg Raises; 12 Alternating Lunges

INTENDED STIMULUS
- 4-8+ rounds.
- HSPU in :10-:30.
- Knees-to-elbows in :15-:45.
- Pistols in :30-1:00.
- Skill-focused day for intermediate and beginner athletes.


1st6+4 RxMari Wed, Feb 21, 2024
2nd6 RxDiane Wed, Feb 21, 2024
3rd5+18 RxKherri Wed, Feb 21, 2024
1st6+20 RxThomas C Wed, Feb 21, 2024
2nd6+17 RxJackson Wed, Feb 21, 2024
3rd9+1 ScCarson C Wed, Feb 21, 2024

Thomas C6+20 Rx
Jackson6+17 Rx
Mari6+4 Rx
Diane6 Rx
2 abmats, ankle hook pistol)
Kherri5+18 Rx
Laura M4 Int
HSPU ab mat, K2E, ankle wrapped pistols
Carson C9+1 Sc
4 HSPU, 8 leg raises, 12 pistols to box
Debra9 Sc
Dale8+17 Sc
30# double DB seated prs, knee raises, rv lunge
Harley8+2 Sc
4 pike, 8 KR, pistols to bench
Elizabeth8 Sc
Box pike, knee raises, single leg to target
Matt Br8 Sc
Laura B8 Sc
Db press, hanging knee raises, foot asst pistols
Kelly P8 Sc
4 pike, 8 KR, 12 pistols to box
Rebecca P8 Sc
4 pike, 8 KR, 12 pistols to box
Nick Ga7+10 Sc
Maddy7+8 Sc
Katie E7+4 Sc
Dbl db seated press, knee raises, shrimp squats
Aidan7+4 Sc
box push ups, 4 25’ farmers carry 50#, pistols to box
Dana F7+4 Sc
4 pike, 8 K2E, 12 pistols to box
Greg U7 Sc
30” Pike PU K2E RX Reps
Lindsey H6+16 Sc
4 pike, 8 K2E, 12 ankle wrapped pistols
Molly6+9 Sc
Negatives, hanging knee raises, foot asst pistols
Ian N6+4 Sc
Box pike, knee raises, pistols to target
Cecy6 Sc
Box pike, PROM K2E, pistols to target
Alice5+12 Sc
Box pike, knee raises, pistol to target
Tim G5+4 Sc
Pistols to target
Megan M5+3 Sc
First HSPU
Kristen5 Sc
Box pike, knee raises, pistols to target
Mindy5 Sc
Ginny5 Sc
Box pike, knee raises, pistols to target
Marnie4+21 Sc
Negatives, hanging knee raises,pistols
Breanna4+14 Sc
4 pike, 8 KR, 12 pistols to bench
Olivia M4+13 Sc
Box pike
Tom4+8 Sc
First HSPU
Blake P4+1 Sc
Pam70#
Alt. WOD
Andrew6+4
Air squats
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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