DAILY WOD

Thu, Jul 3 2025

Happy Birthday: Destiny
Most Recent Benchmark:
DIANE on Jan 1, 2026 (12 days ago)
250703 METCON250703 POST-WOD SKILL250703 AT-HOME WOD

250703 METCON


(Time, Rx2, Rx3)
Every 3:00 x 8 rounds:

Odd rounds:
15 toes-to-bars
45 double-unders

Even rounds:
45 double-unders
12/15-cal row

Rx2: 10 toes-to-bars; 30 double-unders

Rx3: 10 hanging knee raises;
45 single-unders; 8/10-cal row

Intended Stimulus:
-8 intervals with a 1:1 work to rest ratio.
-Each interval in under :90.
-Unbroken toes-to-bars in 1-3 sets and under :45.
-Row efforts in under 1:00; sprint pace.
-Double-unders in under :40 with minimal rest.


1st24:00 RxMari Thu, Jul 3, 2025
Kherri Thu, Jul 3, 2025
Nidia Thu, Jul 3, 2025
Emily S Thu, Jul 3, 2025
2nd24:00 Rx2Lindsey C Thu, Jul 3, 2025
Cecy Thu, Jul 3, 2025
Mindy Thu, Jul 3, 2025
Kori Thu, Jul 3, 2025
3rd24:00 Rx3Melinda Thu, Jul 3, 2025
Gabriela Thu, Jul 3, 2025
Mariah Thu, Jul 3, 2025
Veronica Thu, Jul 3, 2025
Megan M Thu, Jul 3, 2025
Alex D Thu, Jul 3, 2025
Emma L Thu, Jul 3, 2025
Alicia Thu, Jul 3, 2025
Tyler S Thu, Jul 3, 2025
Denisha Thu, Jul 3, 2025
Deanna Thu, Jul 3, 2025
Carlie Thu, Jul 3, 2025
Katie E Thu, Jul 3, 2025
1st24:00 RxEzra Thu, Jul 3, 2025
Willy Thu, Jul 3, 2025
Thomas B Thu, Jul 3, 2025
2nd24:00 Rx2Evan B Thu, Jul 3, 2025
Jason Thu, Jul 3, 2025
3rd24:00 Rx3Tom Thu, Jul 3, 2025
Steven W Thu, Jul 3, 2025
Chad Thu, Jul 3, 2025
Mike Thu, Jul 3, 2025

Emily S24:00 Rx
Nidia24:00 Rx
Thomas B24:00 Rx
Willy24:00 Rx
Kherri24:00 Rx
Ezra24:00 Rx
Mari24:00 Rx
Kori24:00 Rx2
Mindy24:00 Rx2
Jason24:00 Rx2
Evan B24:00 Rx2
Cecy24:00 Rx2
10T2B, 15DU with lots of singles. 12c row
Lindsey C24:00 Rx2
Rx reps; 75 T2B 25 almost there 😂
Katie E24:00 Rx3
KR, SU
Mike24:00 Rx3
90 Singles;T2B
Chad24:00 Rx3
Du attempts; knee raises
Carlie24:00 Rx3
45 DU, 15 Knee Raises, 12 Cal Row
Steven W24:00 Rx3
90 singles
Deanna24:00 Rx3
Denisha24:00 Rx3
:30 plank, 30/35 singles
Tyler S24:00 Rx3
Alicia24:00 Rx3
12 cal row
Emma L24:00 Rx3
Tom24:00 Rx3
Alex D24:00 Rx3
Megan M24:00 Rx3
10 toes to bar, 12 cal row
Veronica24:00 Rx3
Mariah24:00 Rx3
12 cal row
Gabriela24:00 Rx3
Melinda24:00 Rx3
Maddy🥇
scaled
Harley✅
Hero WOD!
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

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.

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