Daily WOD

Thu, Sep 4 2025

Happy Birthday: Blake P
Gymversary: Dale(7) & Mari(7) & Erika R(7)
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (1 day ago)
250904 METCON250904 AT-HOME WOD

250904 METCON


(Reps, Sc, Fnd)
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 Sc
Madelyne24 Sc
800m
Melinda24 Sc
800m
Diane47 Fnd
750m
Lauren Wa42 Fnd
Nick Ga41 Fnd
2200m bike for row
Maddie34 Fnd
Jen30 Fnd
800/850m
Taylor B29 Fnd
2 rds of Rx
Candi26 Fnd
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

95 reviews

melinda f


a week 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


a week 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!

Carlie Thayer


2 years 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

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

Megan McCarthy


a week 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!