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: McKenzie & 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

melinda f


4 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


4 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!

Denisha Beasley


3 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

Emily Sanders


3 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

Jake Dombrowsky


3 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