DAILY WOD

Thu, Oct 31 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: John W
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
241031 METCON241031 AT-HOME WODMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241031 METCON


(Calories, Rx2, Rx3)
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

Rx2: 20 Russian KB swings

Rx3: 12 Russian KB swings (18/26 lbs)

Intended Stimulus:
-20-50+ calories per round.
-Swings in :60-:90 and in 3 sets or less, working to hang on.
-2:00+ for calories.


1st241 RxNidia Thu, Oct 31, 2024
2nd200 RxKatie E Thu, Oct 31, 2024
3rd198 RxSarah Y Thu, Oct 31, 2024
1st271 RxCooper T Thu, Oct 31, 2024
2nd267 RxThomas C Thu, Oct 31, 2024
3rd219 RxAndrew Thu, Oct 31, 2024

Cooper T271 Rx
Thomas C267 Rx
Nidia241 Rx
Andrew219 Rx
Jason212 Rx
Ski erg
Justin U208 Rx
Chad201 Rx
Katie E200 Rx
Sarah Y198 Rx
Cecy196 Rx
Jessica T194 Rx
Kori194 Rx
Mari189 Rx
Jocelyn181 Rx
John R172 Rx
Robbie165 Rx
Laura M157 Rx
Adam152 Rx
Emily G149 Rx
Kaylin148 Rx
Shelby B139 Rx
Dustin211 Rx2
44#
Kelly S178 Rx2
Daniel A193 Rx3
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

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

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.

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