DAILY WOD

Thu, Jul 24 2025

Most Recent Benchmark:
DIANE on Jan 1, 2026 (12 days ago)
250724 METCON250724 PRE-WOD SKILL

250724 METCON


(Time, Rx2, Rx3)
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees

Rx2: (55/75 lb)

Rx3: 150-m row;
10 hang squat cleans (35/45 lb);
10 burpees

Intended Stimulus:
-18:00-24:00.
-Each run in :50-1:10.
-Light-to-moderate hang squat cleans in :45-1:15; 1-2 sets.
-Burpees in 1:15 or less; continuous movement.


1st18:28 RxKherri Thu, Jul 24, 2025
2nd19:15 RxEmily S Thu, Jul 24, 2025
3rd22:08 RxMcKenzie Thu, Jul 24, 2025
1st16:08 RxWilly Thu, Jul 24, 2025
2nd17:25 RxCarson C Thu, Jul 24, 2025
3rd20:08 RxEzra Thu, Jul 24, 2025

Willy16:08 Rx
Carson C17:25 Rx
Kherri18:28 Rx
Emily S19:15 Rx
Ezra20:08 Rx
Mike20:55 Rx
McKenzie22:08 Rx
Cooper T19:58 Rx2
Carlie21:33 Rx2
Adam21:40 Rx2
Chad21:45 Rx2
Evan B22:30 Rx2
Thomas B22:42 Rx2
John R24:24 Rx2
Erika R25:32 Rx2
Gavin26:20 Rx2
Cecy26:49 Rx2
Tom27:01 Rx2
Alicia15:18 Rx3
Denisha17:01 Rx3
Diane18:18 Rx3
Kori18:40 Rx3
Deanna23:49 Rx3
Veronica27 something
250 m row 8 HSC 8 /10 burpe 55#
Justin U17:35
scaled
Katie E19:35
hang cleans + hero WOD Dork= 162 burpees🤢
Emma L20:38
Scaled
Taylor B20:47
4 rounds Rx3, 2 rounds air squats☠️
Lyndsie23:22
Scaled
Harley✅
4rds RX
Jason🥇
scaled
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

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

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.

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

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