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101 Ethan Allen Drive
Dahlonega, Georgia 30533
770-608-4635

Schedule

Coaches

Daily WOD

Schedule

Coaches

Daily WOD

Mon, Jan 27 2025

Mon, May 26, 2025 at 8:00am MURPH

Sat, Jun 13, 2026 at 9:00am Beach WOD

Happy Birthday: Carlie

250127 METCON

250127 OPTIONAL STRENGTH

250127 OPTIONAL ACCESSORY

WEEK 3 CHALLENGE

250127 METCON

(Reps, Int, Sc)
AMRAP 9:
9 burpees to a target (12/12 in)
10 alternating single-leg squats

Rx2: (6/6 in); 10 alternating single-leg squats to a target

Rx3: 6 burpees; 8 alternating reverse lunges

Intended Stimulus:
-4-6+ rounds.
-Burpees at a steady pace in under 1:00 each round.
-Alternating single-leg squats in under :30 in the early rounds.
-Retest from 240122.

1^st	5+12 Rx	Kherri Mon, Jan 27, 2025
2^nd	5+11 Rx	Olivia M Mon, Jan 27, 2025
3^rd	4 Rx	Nidia Mon, Jan 27, 2025
1^st	6+4 Rx	Jeremy Mon, Jan 27, 2025
2^nd	8+10 Int	Justin U Mon, Jan 27, 2025
3^rd	8+3 Int	Thomas C Mon, Jan 27, 2025

Jeremy	6+4 Rx
Kherri	5+12 Rx
Olivia M	5+11 Rx
Nidia	4 Rx
Justin U	8+10 Int	12” Burpee Target
Emily S	8+6 Int
Thomas C	8+3 Int
Dale	7+6 Int	Bulgarian split squats
Jeanne	7+5 Int
Katie E	7+2 Int
Lindsey C	7+2 Int
Cindy	7 Int
Christine	7 Int
Ezra	7 Int
Dana F	7 Int
Erika R	6+9 Int	Rx pistols
Diane	6+7 Int
Thomas B	6+7 Int	12” Burpee Target
Kori	6+4 Int
Cooper T	6+1 Int
Rebecca P	6+1 Int
Adam	6 Int
Andrew	6 Int
Julia F	6 Int
Cecy	6 Int
Greg U	5+7 Int
Laura M	5 + 5 Int
Blake P	5+1 Int
Trey W	5 Int
Emma L	4+5 Int
Jason B	4 Int
Lynda	10+6 Sc
Elizabeth	8 Sc	Regular burpees, 10 elevated rvs lunge
Debra	7 Sc
Laura B	7 Sc
Alice	6+6 Sc
Pam	6+5 Sc
Susan	6 Sc
Aniki	6 Sc
Ginny	5 Sc
Steven W	4 Sc