Daily WOD

Fri, Oct 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: McKenzie
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (20 days ago)
241004 METCON241004 OPTIONAL COMPETE STAMINA 1241004 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241004 METCON


(Time, Sc, Fnd)
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 Sc
Lindsey C8:40 Sc
Harley8:41 Sc
Ian N8:47 Sc
Jocelyn8:57 Sc
Alice8:58 Sc
Kelly S9:07 Sc
Diane9:19 Sc
Susan9:20 Sc
Sarah Y9:31 Sc
Eddie9:46 Sc
Dana F9:49 Sc
Kristen10:14 Sc
John R10:30 Sc
Greg U11:00 Sc
Laura B7:25 Fnd
Katie E10:13 Fnd
RX reps, 14#, kr
Steven W11:00 Fnd
Angelina12:46 Fnd
Elizabeth6:43
kR, push-ups, RDL
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

92 reviews

Thomas Bryant


a year 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

Dale Auten


12 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

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.

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

Katie Epperson


2 years ago

Family. Community. If you want a place to workout where you get attentive and knowledgeable coaching, and suffocated with encouragement and support, CrossFit Dahlonega is the place for you! I’ve worked out at CFD for 7 years and I have zero pla