Daily WOD

Mon, Jul 14 2025

Happy Birthday: Alicia
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (18 days ago)
260311 METCON260311 POST-WOD SKILL260311 AT-HOME WOD250714 OPTIONAL STRENGTH250714 OPTIONAL SKILL

260311 METCON


(Time, Sc, Fnd)
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

Rx2: 30 knees-to-chests; 5 wall walks;
30 knees-to-chests

Rx3: 200-m run; 20 hanging knee raises;
200-m run; 5 inchworm + push-ups;
200-m run; 20 hanging knee raises;
200-m run

Masters: 30 toes-to-bars, 10 partial wall walks, 30 toes-to-bars

Intended Stimulus:
-12:00-18:00.
-Moderate time domain pyramid-style workout.
-Run efforts in 2:15 or less.
-3+ wall walks per minute.
-Toes-to-bars in 3:00 or less.
-Retest from 250714.

Planned: Wed,Mar11,2026 Mon,Jul14,2025
1st13:32 RxEmily S Mon, Jul 14, 2025
2nd15:15 RxNidia Mon, Jul 14, 2025
3rd17:23 RxKelley Mon, Jul 14, 2025
1st9:40 RxWilly Mon, Jul 14, 2025
2nd11:50 RxCarson C Mon, Jul 14, 2025
3rd12:59 RxThomas B Mon, Jul 14, 2025

Willy9:40 Rx
Carson C11:50 Rx
Thomas B12:59 Rx
Emily S13:32 Rx
sub 1000m bike
Justin U14:06 Rx
Kim15:00 Rx
Bike
Thomas C15:13 Rx
Bike
Nidia15:15 Rx
Mike15:28 Rx
Ezra16:26 Rx
Chad16:52 Rx
Kelley17:23 Rx
John R17:52 Rx
Kherri18:00 Rx
Gavin19:45 Rx
Very hot and tired
Evan B12:41 Sc
Andrew12:56 Sc
Dale13:33 Sc
Bike 1200m; 10 prom wall walk
Christine13:58 Sc
10 wall walks
Greg U14:27 Sc
Dana F14:36 Sc
Diane14:43 Sc
Julia F14:48 Sc
Deanna15:04 Sc
Maddy15:25 Sc
Blake P15:33 Sc
Tom15:53 Sc
10 ww
Robbie16:02 Sc
10 ww
Adam16:05 Sc
Rx reps
Lindsey C16:11 Sc
Megan S16:24 Sc
Modified
Wayne16:37 Sc
Kori17:10 Sc
Rx except 15t2b
Jason18:24 Sc
Gabriela13’48 Fnd
Elizabeth9:30 Fnd
Rx reps (200m run)
Laura B10:13 Fnd
Pam10:38 Fnd
Alice11:19 Fnd
Susan11:49 Fnd
Julie12:35 Fnd
Debra13:10 Fnd
Aniki13:12 Fnd
Denisha13:14 Fnd
Kelly P14:00 Fnd
Partial wall walk, knee raises
Melinda14:38 Fnd
Trey W15:05 Fnd
Rx reps, PROM wall walks
Jen15:21 Fnd
Kelly S15:54 Fnd
Rx reps, PROM wall walks
Rebecca P15:57 Fnd
Partial wall walk, knee raises
Mark17:49 Fnd
Jacob L19:01 Fnd
Carlie16:46
Rx Reps, Toes to Hip Level
Cooper T17:58
scaled
Thomas B 6:07pm
No squirrels today, Dale! 😆

Dale 7:14pm
Excellent work on DL today Thomas B!

770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

92 reviews

Dale Auten


12 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

Thomas Bryant


a year 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

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

Katie Epperson


2 years ago

Family. Community. If you want a place to workout where you get attentive and knowledgeable coaching, and suffocated with encouragement and support, CrossFit Dahlonega is the place for you! I’ve worked out at CFD for 7 years and I have zero pla

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.