Daily WOD

Thu, Sep 4 2025

Happy Birthday: Blake P
Gymversary: Dale(7) & Mari(7) & Erika R(7)
250904 METCON250904 AT-HOME WOD

250904 METCON


(Reps, Int, Sc)
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
Jason B25 Rx
Jonathan H22 Rx
Dana F22 Rx
Alaina28 Int
Madelyne24 Int
800m
Melinda24 Int
800m
Diane47 Sc
750m
Lauren Wa42 Sc
Nick Ga41 Sc
2200m bike for row
Maddie34 Sc
Jen30 Sc
800/850m
Taylor B29 Sc
2 rds of Rx
Candi26 Sc
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

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

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!

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!

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