DAILY WOD

Fri, Oct 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: McKenzie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
241004 METCON241004 OPTIONAL COMPETE STAMINA 1241004 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241004 METCON


(Time, Rx2, Rx3)
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 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
Jason9:51 Rx
Justin U11:05 Rx
Chad11:48 Rx
Dale7:36 Rx2
Lindsey C8:40 Rx2
Harley8:41 Rx2
Ian N8:47 Rx2
Jocelyn8:57 Rx2
Alice8:58 Rx2
Kelly S9:07 Rx2
Diane9:19 Rx2
Susan9:20 Rx2
Sarah Y9:31 Rx2
Eddie9:46 Rx2
Dana F9:49 Rx2
Kristen10:14 Rx2
John R10:30 Rx2
Greg U11:00 Rx2
Laura B7:25 Rx3
Katie E10:13 Rx3
RX reps, 14#, kr
Steven W11:00 Rx3
Angelina12:46 Rx3
Elizabeth6:43
kR, push-ups, RDL
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