Daily WOD

Tue, Jul 29 2025

Happy Birthday: Ron
250729 METCON250729 AT-HOME WOD250729 OPTIONAL STRENGTH250729 OPTIONAL ACCESSORY

250729 METCON


(Time, Int, Sc)
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges
(35/50 lb)

Rx2: 5 jumping bar muscle-ups; (20/35 lb)

Rx3: 5 strict banded pull-ups;
10 DB goblet-hold walking lunges
(10/15 lb)

Intended Stimulus:
-6:00-12:00; advanced athletes may go sub-5:00.
-Bar muscle-ups in 1-3 sets and less than 1:30.
-Lunges in :30-1:00.
-Advanced athletes push the pace, while intermediate and beginner athletes work on maintaining higher-skill movements at moderate volume.


1st7:52 RxEmily S Tue, Jul 29, 2025
2nd6:35 IntJulia F Tue, Jul 29, 2025
3rd7:47 IntMcKenzie Tue, Jul 29, 2025
1st5:17 RxWilly Tue, Jul 29, 2025
2nd7:29 RxJeremy Tue, Jul 29, 2025
3rd9:55 RxJustin U Tue, Jul 29, 2025

Willy5:17 Rx
Jeremy7:29 Rx
Emily S7:52 Rx
Justin U9:55 Rx
53lb KB
Thomas B9:57 Rx
Carson C5:15 Int
C2B, 53# KB
Julia F6:35 Int
1 BMU, 25#
McKenzie7:47 Int
John R8:26 Int
Trey W9:00 Int
Erika R9:05 Int
Cooper T9:07 Int
44#
Cecy9:41 Int
5 JBMU, 22#
Chad9:44 Int
Kelly P10:00 Int
26#
Tom11:29 Int
Ezra11:37 Int
5 bmu
Emma L6:05 Sc
Alex D6:10 Sc
15#
Maddy7:09 Sc
25#
Taylor B7:24 Sc
21 lunges
Jeanne7:32 Sc
Megan S7:33 Sc
25#
Kori7:45 Sc
Megan M8:19 Sc
3 jumping BMU, 20#
Jessica T8:23 Sc
3 jumping BMU, 30#
Kherri8:34 Sc
3 jumping BMU, 21 lunges @ 22# KB
Angi8:38 Sc
Jenny8:39 Sc
PREGGO WOD!
Steven W8:45 Sc
35#
Mariah9:19 Sc
15#, 21 lunges
Adam9:28 Sc
Rx numbers
Eddie9:47 Sc
Jumping pull-ups, 25#
Lindsey C10:40 Sc
Rx reps and weight
Jacob L11:23 Sc
21 lunges @ 25#
Scott P11:55
MODWOD
Jason B🥇
ModWod
Evan B✅ Int
Mark✅ Sc
Thomas C 8:54am
COOP GOT HIS FIRST BMU!!!!!! 🎉🥳👏🏼

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

5.0

98 reviews

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

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!

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!

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