Daily WOD

Tue, Jul 29 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
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

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

melinda f


4 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

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Lyndsie Williams


4 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!