Daily WOD

Sat, Aug 9 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Kelly S(4) & Harley(3)
250809 PARTNER METCON250809 AT-HOME WOD250809 OPTIONAL ACCESSORY

250809 PARTNER METCON


(Reps, Int, Sc)
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (35/50 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.

Rx2: 5 strict straight leg raises;
10 double-DB front squats (35/50 lb)

Rx3: 5 lying toes-to-kettlebell;
8 double-DB front squats (10/20 lb)
– Maintain the same calories through all rounds.

Intended Stimulus:
-Partner interval-style workout.
-Each interval in 2:00 or less.
-Strict toes-to-bars in 1-2 sets.
-Moderately dumbbell loading for unbroken dumbbell squat reps.
-Sprint on the bike; early rounds in :30-:45.


1st11+15 RxNidia Sat, Aug 9, 2025
2nd11+15 IntLindsey C Sat, Aug 9, 2025
3rd6ish ScKelly S Sat, Aug 9, 2025
1st10+23 RxJeremy Sat, Aug 9, 2025
2nd10+23 IntTom Sat, Aug 9, 2025
3rd10+22 IntJustin U Sat, Aug 9, 2025
Jason B Sat, Aug 9, 2025

Nidia11+15 Rx
Jeremy10+23 Rx
w/ Tom - extra cals each round
Lindsey C11+15 Int
Tom10+23 Int
Jason B10+22 Int
Justin U10+22 Int
Kelly S6ish Sc
Taylor B🫶🏻 Sc
Harley✅
scaled
Deanna🫶🏻 Sc
John R✅ Rx
Breanna✅
scaled
Megan M✅
Scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

melinda f


3 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

Megan McCarthy


3 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!