Daily WOD

Fri, Mar 28 2025

Mon, May 26, 2025 at 8:00am MURPH
250328 METCON250328 POST-WOD SKILL250328 AT-HOME WOD250328 OPTIONAL STRENGTH250328 OPTIONAL ACCESSORY

250328 METCON


(Calories, Int, Sc)
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

Rx2: 12 wall-ball shots (14/20 lb) (9/10 ft)

Rx3: 6 wall-ball shots (10/14 lb) (9/10 ft)

Intended Stimulus:
-1:00+ for row calories per round.
-Advanced athletes should push to hold 20+ calories per round; intermediate and beginner athletes should start at a pace they can easily maintain and gradually try to increase the pace as able.
-Unbroken wall-ball shots without excessive straining.


1st197 RxOlivia M Fri, Mar 28, 2025
2nd195 RxNidia Fri, Mar 28, 2025
3rd193 RxEmily S Fri, Mar 28, 2025
1st254 RxJeremy Fri, Mar 28, 2025
2nd252 RxEzra Fri, Mar 28, 2025
3rd220 RxCarson C Fri, Mar 28, 2025

Jeremy254 Rx
38, 35, 32, 31, 30, 29, 29, 30
Ezra252 Rx
30, 31, 32, 33, 32, 32, 31, 31
Carson C220 Rx
Tom218 Rx
Olivia M197 Rx
24/25/25/24/24/24/25/26
Jason B195 Rx
25-25-25-25-24-24-23-24
Nidia195 Rx
Emily S193 Rx
Thomas B189 Rx
30,26,23,23,22,24,20,21
Andrew173 Rx
Ski
Maddy171 Rx
Katie E167 Rx
Maddie167 Rx
Lindsey C163 Rx
Dustin163 Rx
Kherri160 Rx
Jessica L157 Rx
Dale156 Rx
Ski
Chad154 Rx
Christine145 Rx
Jeanne144 Rx
Deanna136 Rx
Adam135 Rx
Bike
Sarah Y131 Rx
Kristen116 Rx
Alicia101 Rx
Prom
Nicole Ha86 Rx
5 rds
Diane142 Int
Kelly S115 Int
Debra86 Int
Veronica127 Sc
Rx Reps, 10# Ball
Pam116 Sc
9 Wall Balls, 6# WB
Laura B99 Sc
Susan97 Sc
9 Wall Balls, 6# WB
Aniki95 Sc
6# WB
Alice86.6 Sc
Bike, 8# WB
Blake L81.5 Sc
Bike
Scott P140
10# ball RX reps
Steven W96
14#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 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!

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

melinda f


2 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