DAILY WOD

Mon, Aug 18 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250818 METCON250818 POST-WOD ACCESSORY WORK250818 AT-HOME WOD250818 OPTIONAL STRENGTH I250818 OPTIONAL STRENGTH IIOther Results

250818 METCON


(Reps, Rx2, Rx3)
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.

Rx2/Masters 55+: (35/53 lb)

Rx3: 250/300-m row; (18/26 lb)

Intended Stimulus:
-Row efforts in 2:30 or less for :30+ for swings.
-10+ reps/round.
-Row substitutions | 900/1,250-m Echo bike, 400-m run


1st119 RxEmily S Mon, Aug 18, 2025
2nd101 RxLindsey C Mon, Aug 18, 2025
Katie E Mon, Aug 18, 2025
3rd85 RxMaddy Mon, Aug 18, 2025
1st112 RxJeremy Mon, Aug 18, 2025
2nd108 RxEzra Mon, Aug 18, 2025
3rd95 RxTom Mon, Aug 18, 2025

Emily S119 Rx
on 8/19
Jeremy112 Rx
Ezra108 Rx
Katie E101 Rx
Lindsey C101 Rx
8/19
Tom95 Rx
500m ski
Mike92 Rx
Maddy85 Rx
Willy85 Rx
500m skier
Jason83 Rx
Cooper T73 Rx
John R68 Rx
Chad65 Rx
McKenzie65 Rx
400m
Andrew55 Rx
Jessica L55 Rx
Evan B21 Rx
Ski 🤢
Dana F134 Rx2
Eli134 Rx2
Carlie121 Rx2
44lb
Rylie112 Rx2
Kherri112 Rx2
Kelly P105 Rx2
Megan M102 Rx2
Christine97 Rx2
Kristen95 Rx2
Alex D94 Rx2
Julia F92 Rx2
400m run
Cecy88 Rx2
Veronica88 Rx2
400m 35# kb
Justin U81 Rx2
Nick Ga80 Rx2
1250m bike 53#
Megan S79 Rx2
Diane74 Rx2
Gavin72 Rx2
Kori70 Rx2
Greg U65 Rx2
Eddie64 Rx2
44lb 500m
Thomas B62 Rx2
62lb, 500m run
Ron55 Rx2
Jacob L52 Rx2
Elizabeth150 Rx3
25
Denisha138 Rx3
Kristie133 Rx3
18#
Angi132 Rx3
22#
Melissa J104 Rx3
30#, 1:30 row
Deanna104 Rx3
35lb 400skier
Mindy100 Rx3
30# Rx ski
Taylor B97 Rx3
400m 30#
Kelly S95 Rx3
Alicia90 Rx3
18#
Emma L89 Rx3
400m
Pam83 Rx3
15#
Julie63 Rx3
400m, 25#
Alice50 Rx3
26#
Jen124
400m row 26#
Rebecca P124
300m 40lb
Stephen50
2min row 40#
Jessica T🥇
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

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

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

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