Daily WOD

Mon, Aug 11 2025

Happy Birthday: Bob C
250811 METCON250811 AT-HOME WOD250811 POST-WOD SKILL250811 OPTIONAL STRENGTH I250811 OPTIONAL STRENGTH II

250811 METCON


(Time, Int, Sc)
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)

Rx2: (14/20 lb); (75/105 lb)

Rx3: 200-m run;
15 med-ball cleans (10/14 lb);
10 power cleans (35/45 lb)

Intended Stimulus:
-10:00-15:00.
-Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.
-Run efforts in under 2:30.
-Med-ball cleans and power cleans each in under 1:30.


1st13:45 RxEmily S Mon, Aug 11, 2025
2nd13:56 RxMari Mon, Aug 11, 2025
3rd15:16 RxKherri Mon, Aug 11, 2025
1st10:57 RxChad Mon, Aug 11, 2025
2nd12:06 RxCarson C Mon, Aug 11, 2025
3rd12:21 RxJeremy Mon, Aug 11, 2025

Chad10:57 Rx
Carson C12:06 Rx
Jeremy12:21 Rx
Willy13:00 Rx
Jason B13:04 Rx
Ezra13:08 Rx
Emily S13:45 Rx
Mari13:56 Rx
Kherri15:16 Rx
Lindsey C15:42 Rx
Jessica L15:49 Rx
Megan M9:56 Int
Rylie10:23 Int
Kim12:47 Int
Nick Ga13:08 Int
Thomas B13:52 Int
In the rain like in Dune
Robbie14:13 Int
Justin U14:15 Int
135#PC 30#Medball
John R14:35 Int
Cooper T14:40 Int
Christine14:40 Int
Carlie14:54 Int
#14, #85
Kori14:56 Int
Tom15:14 Int
Evan B15:39 Int
135#
Kristen15:45 Int
Deanna15:49 Int
20#
Kelly P16:17 Int
Andrew16:21 Int
Gavin16:47 Int
115lb PC
Greg U17:08 Int
Blake P17:22 Int
Lyndsie18:52 Int
Dana F19:07 Int
Bike 1250
Elizabeth9:00 Sc
Rebecca P11:57 Sc
Rx2 reps and weight w/ 200m run
Laura B12:25 Sc
Angi12:48 Sc
Diane13:20 Sc
Emma L13:25 Sc
300m run
Cecy13:42 Sc
Rx2 weights/reps
Kristie13:43 Sc
Connie15:00 Sc
Alice15:15 Sc
Pam15:26 Sc
Jenn15:38 Sc
Rx2 reps, 65# bar
Breanna16:58 Sc
400m row 95#
Taylor B17:08 Sc
400m run 55lb
Steven W20:00 Sc
Debra12:41
10# ball 35PC
Walker12:48
scaled
Thomas C12:54
Mod
Maddy13:18
85/95# PC 🏅
Melissa J13:18
Mod
Hope13:48
20# MB, 60#PC
Veronica13:50
200m 75# 21 med ball 12 clean
Alicia14:38
Mod
Denisha15:17
Scale
Eddie17:34
400row 85# 20lb ball
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!

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

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