Daily WOD

Wed, Jul 9 2025

Happy Birthday: Alaina
250709 METCON250709 POST-WOD SKILL250709 AT-HOME WOD250709 OPTIONAL STRENGTH250709 OPTIONAL GHD TURKISH TWIST

250709 METCON


(Time, Int, Sc)
3 rounds for time:
25/35-cal airbike
21 pull-ups

Rx2: 20/25-cal Echo bike; 15 pull-ups

Rx3: 12/18-cal Echo bike; 15 ring rows

Intended Stimulus:
-7:00-11:00.
-Bike efforts in 2:30 or less; push the pace.
-Pull-ups in 1-2 sets.
-Advanced athletes can scale up to strict pull-ups for an additional challenge.


1st9:23 RxNidia Wed, Jul 9, 2025
2nd10:04 RxEmily S Wed, Jul 9, 2025
3rd11:10 RxMari Wed, Jul 9, 2025
1st9:17 RxJeremy Wed, Jul 9, 2025
2nd10:08 RxWilly Wed, Jul 9, 2025
3rd10:35 RxEzra Wed, Jul 9, 2025

Jeremy9:17 Rx
Nidia9:23 Rx
Emily S10:04 Rx
Willy10:08 Rx
Ezra10:35 Rx
Thomas B10:41 Rx
Mari11:10 Rx
Mike12:56 Rx
Evan B13:14 Rx
Andrew8:41 Int
Kori8:52 Int
Veronica9:19 Int
Alex D9:22 Int
Carlie10:16 Int
Gavin10:30 Int
Mariah11:08 Int
Jason B11:40 Int
Lyndsie11:41 Int
Banded
Jessica L12:01 Int
Split pull ups/push ups
Dale12:06 Int
Kelly P12:20 Int
Robbie12:26 Int
Jacob L13:38 Int
Tom14:21 Int
Ron8:50 Sc
Blake P9:37 Sc
20 cal/ banded strict pull ups
Jeanne10:00 Sc
RX2 banded pu
Debra10:04 Sc
Alice11:00 Sc
Jumping pull-ups
Tyler S11:14 Sc
20 cals, 15 foot assisted
Taylor B11:39 Sc
20 cal, 15 jumping pull-ups
Gabby11:39 Sc
15 cal, 15 Jumping pull-ups
Steven W11:45 Sc
RX2 - banded pu
Denisha11:56 Sc
18 cals, 15 ring rows
Katie E12:23 Sc
25 cal bike, 11 pull-ups/10 ring rows
Alicia12:31 Sc
RX2 banded pull ups
Adam12:47 Sc
35 cal bike, 21 foot assisted pull-ups
Greg U12:47 Sc
25 cal, 15 PROM pull-ups
Pam13:00 Sc
15 jumping pull-ups
Susan13:00 Sc
12 cals, 15 jumping pull-ups
Thomas C11:21
Mod
Deanna14:37
Jumping pull ups
Justin U15:45
35Cal 10 Strict Pull Ups
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!

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

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

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

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!