DAILY WOD

Thu, Feb 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
250206 METCONWEEK 4 CHALLENGE

250206 METCON


(Reps, Rx2, Rx3)
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.

Rx2: Same as Rx'd

Rx3:
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
Max-reps up-downs
– Rest the remaining 2:15.

Intended Stimulus:
-Shuttle runs in :20-:25.
-8-12 burpees per round.
-Interval sprint-style workout.


1st88 RxOlivia M Thu, Feb 6, 2025
2nd80 RxKherri Thu, Feb 6, 2025
3rd77 RxLindsey C Thu, Feb 6, 2025
1st107 RxCarson C Thu, Feb 6, 2025
2nd105 RxJeremy Thu, Feb 6, 2025
3rd90 RxCooper T Thu, Feb 6, 2025

Carson C107 Rx
Jeremy105 Rx
Cooper T90 Rx
Ezra89 Rx
Olivia M88 Rx
13/12/13/13/12/12/13
Justin U85 Rx
Kherri80 Rx
Thomas C77 Rx
Lindsey C77 Rx
Kori73 Rx
Chad70 Rx
Kaylin70 Rx
Jason64 Rx
Dana F63 Rx
Megan M62 Rx
Sarah Y60 Rx
Maddie60 Rx
Trey W60 Rx
Mindy57 Rx
Diego53 Rx
Andrew43 Rx
Adam53 Rx2
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

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

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.

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