Daily WOD

Wed, Apr 3 2024

Mon, May 26, 2025 at 8:00am MURPH
20240403 METCON20240403 POST-WOD STRENGTH20240403 OPTIONAL COMPETE CONDITIONING20240403 OPTIONAL COMPETE SKILL

20240403 METCON


(Rounds, Int, Sc)
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups

Rx2: 16/20; 2 abmats
Rx3: 12/16; DB strict press

INTENDED STIMULUS
- Progress into the round of 14; advanced athletes into the round of 18.
- 15+ box jumps/minute pace.
- Handstand push-ups in 2 sets for most rounds.
- Complimentary movement functions to allow for greater intensity.


1st15+8 RxRobbie Wed, Apr 3, 2024
2nd14+8 RxNidia Wed, Apr 3, 2024
3rd14+7 RxMari Wed, Apr 3, 2024
1st16+18 RxCaleb Nu Wed, Apr 3, 2024
2nd14+31 RxCarson C Wed, Apr 3, 2024
3rd14+24 RxJackson Wed, Apr 3, 2024

Caleb Nu16+18 Rx
Robbie15+8 Rx
Carson C14+31 Rx
Jackson14+24 Rx
Jeremy14+17 Rx
Nidia14+8 Rx
Mari14+7 Rx
Andrew12+12 Rx
Kelley10+17 Rx
Cecy16+11 Int
SP
Dana F16+8 Int
Julia F16+5 Int
Alison16 Int
SP
Ian N14+21 Int
Zach W14+20 Int
SP
Kristen14+16 Int
Clay P14+16 Int
SP
Greg U14+15 Int
Adam14+7 Int
SP
Katie E14+6 Int
Matias14 Int
Jeanne12+26 Int
SP
Kelly S12+25 Int
SP
Trina12+24 Int
Maddy12+14 Int
Diane12+11 Int
Olivia M12+8 Int
Cooper T12 Int
Nick Ga10+19 Int
Debra22+20 Sc
scaled
Dale16+6 Sc
20” jump; pike
Elizabeth16+5 Sc
16”box and #15PP
Harley16+3 Sc
20”, Box pike
Marnie16 Sc
20”, box pike
Eliana14+23 Sc
20”
Laura M14+13 Sc
20”, Box pike
Tom14+4 Sc
24”, Box pike
Jamie14+4 Sc
24” stepups, box push-ups
Pam14 Sc
Ginny14 Sc
Carlie12+12 Sc
20”, box pike
Breanna12+2 Sc
16”
Connie12 Sc
Whitney10 Sc
20”, knee push-ups
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

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

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

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!