Daily WOD

Fri, Oct 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Alex S
241004 METCON241004 OPTIONAL COMPETE STAMINA 1241004 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241004 METCON


(Time, Int, Sc)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

Rx2: knees-to-armpits, 10/14 lb
Rx3: 15-12-9 reps; 6/10 lb

INTENDED STIMULUS
- 5:00-10:00.
- Toes-to-bars in 1-3 sets.
- Continuous movement on the burpees.
- Unbroken wall-ball shots.


1st6:25 RxNidia Fri, Oct 4, 2024
2nd6:33 RxMari Fri, Oct 4, 2024
3rd7:21 RxOlivia M Fri, Oct 4, 2024
1st9:28 RxJustin T Fri, Oct 4, 2024
2nd9:51 RxJason B Fri, Oct 4, 2024
3rd11:05 RxJustin U Fri, Oct 4, 2024

Nidia6:25 Rx
Mari6:33 Rx
Olivia M7:21 Rx
Done Thursday after deadlifts😮‍💨
Emily G8:47 Rx
Justin T9:28 Rx
Jason B9:51 Rx
Justin U11:05 Rx
Chad11:48 Rx
Dale7:36 Int
Lindsey C8:40 Int
Harley8:41 Int
Ian N8:47 Int
Jocelyn8:57 Int
Alice8:58 Int
Kelly S9:07 Int
Diane9:19 Int
Susan9:20 Int
Sarah Y9:31 Int
Eddie9:46 Int
Dana F9:49 Int
Kristen10:14 Int
John R10:30 Int
Greg U11:00 Int
Laura B7:25 Sc
Katie E10:13 Sc
RX reps, 14#, kr
Steven W11:00 Sc
Angelina12:46 Sc
Elizabeth6:43
kR, push-ups, RDL
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Denisha Beasley


7 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Jake Dombrowsky


7 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


7 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

melinda f


7 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