Daily WOD

Mon, Jul 14 2025

Happy Birthday: Alicia
260311 METCON260311 POST-WOD SKILL260311 AT-HOME WOD250714 OPTIONAL STRENGTH250714 OPTIONAL SKILL

260311 METCON


(Time, Int, Sc)
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
TodayAll Time

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 Int
Andrew12:56 Int
Dale13:33 Int
Bike 1200m; 10 prom wall walk
Christine13:58 Int
10 wall walks
Greg U14:27 Int
Dana F14:36 Int
Diane14:43 Int
Julia F14:48 Int
Deanna15:04 Int
Maddy15:25 Int
Blake P15:33 Int
Tom15:53 Int
10 ww
Robbie16:02 Int
10 ww
Adam16:05 Int
Rx reps
Lindsey C16:11 Int
Megan S16:24 Int
Modified
Wayne16:37 Int
Kori17:10 Int
Rx except 15t2b
Jason B18:24 Int
Gabriela13’48 Sc
Elizabeth9:30 Sc
Rx reps (200m run)
Laura B10:13 Sc
Pam10:38 Sc
Alice11:19 Sc
Susan11:49 Sc
Julie12:35 Sc
Debra13:10 Sc
Aniki13:12 Sc
Denisha13:14 Sc
Kelly P14:00 Sc
Partial wall walk, knee raises
Melinda14:38 Sc
Trey W15:05 Sc
Rx reps, PROM wall walks
Jen15:21 Sc
Kelly S15:54 Sc
Rx reps, PROM wall walks
Rebecca P15:57 Sc
Partial wall walk, knee raises
Mark17:49 Sc
Jacob L19:01 Sc
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

98 reviews

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!

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

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

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!