DAILY WOD

Thu, Sep 4 2025

Happy Birthday: Blake P
Gymversary: Dale(7) & Mari(7) & Erika R(7)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
250904 METCON250904 AT-HOME WOD

250904 METCON


(Reps, Rx2, Rx3)
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.

Rx2: Same as Rx'd

Rx3: 600/700-m row

Intended Stimulus:
-Each row in 3:30-4:30.
-4+ shuttle runs each round.
-Row at a moderate-to-fast pace to make time to accumulate as many shuttle runs as possible.
-High lower body and posterior interference on top of a strong metabolic demand.
-Row substitutions | 1,750/2,500-m Echo bike, 800-m run.


1st46 RxEmily S Thu, Sep 4, 2025
2nd37 RxMaddy Thu, Sep 4, 2025
3rd35 RxRylie Thu, Sep 4, 2025
1st55 RxThomas C Thu, Sep 4, 2025
2nd43 RxWilly Thu, Sep 4, 2025
3rd38 RxThomas B Thu, Sep 4, 2025

Thomas C55 Rx
Emily S46 Rx
Willy43 Rx
Thomas B38 Rx
Maddy37 Rx
Rylie35 Rx
Aaron C35 Rx
Jessica L31 Rx
Deanna27 Rx
Lyndsie27 Rx
Gavin27 Rx
6,6,5,5,5
Jason25 Rx
Jonathan H22 Rx
Dana F22 Rx
Alaina28 Rx2
Madelyne24 Rx2
800m
Melinda24 Rx2
800m
Diane47 Rx3
750m
Lauren Wa42 Rx3
Nick Ga41 Rx3
2200m bike for row
Maddie34 Rx3
Jen30 Rx3
800/850m
Taylor B29 Rx3
2 rds of Rx
Candi26 Rx3
Julia F✅
Hero wod
Kori✔️
Alt wod
Katie E✔️ Rx
Hero WOD Oscar
Justin U✔️ Rx
Hero Wod Oscar
Mike✔️ Rx
Hero WOD Oscar
MariahAlternate Workout
3 rounds for time: Row 500m, rest, Ski 300m; 3 rounds Ab Mat Sit-ups amrap; 4 rounds 100m Farmers carry 35# x2
Alex DAlternate Workout
3 rounds for time: Row 500m, rest, Ski 300m; 3 rounds Ab Mat Sit-ups amrap; 4 rounds 100m Farmers carry (35lb)
JeremyAlt Wod
BBM Wods
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

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

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.

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

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