Daily WOD

Fri, Oct 3 2025

Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(7)
251003 METCON251003 AT-HOME WOD251003 OPTIONAL STRENGTHOther Results

251003 METCON


(Rounds, Int, Sc)
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)

Rx2: (105/155 lb)

Rx3: Every 4:00 for 5 sets:
30-second plank hold; 7/10-cal bike;
(35/45 lb)
– Rest with the remaining time in the interval.

Masters 55+: (95/135 lb)

Intended Stimulus:
-5+ rounds.
-Plank hold efforts in 2 sets or less.
-Bike in :45-1:15.
-Challenging but unbroken front squats.
-Take the barbell from the floor; first rep can be a squat clean.


1st6+1 RxMcKenzie Fri, Oct 3, 2025
2nd5+ 14 IntDana F Fri, Oct 3, 2025
3rd7 + 4 ScJeanne Fri, Oct 3, 2025
1st8+1 RxEzra Fri, Oct 3, 2025
Jeremy Fri, Oct 3, 2025
2nd7+3 RxWilly Fri, Oct 3, 2025
3rd6 + 2 RxJustin U Fri, Oct 3, 2025

Jeremy8+1 Rx
Ezra8+1 Rx
Willy7+3 Rx
Justin U6 + 2 Rx
McKenzie6+1 Rx
Mike6 Rx
Greg U5+8 Rx
Masters
Tom7+15 Int
Thomas B7 Int
Blake P6+7 Int
Chad6 + 2 Int
Andrew5 + 19 Int
Dana F5+ 14 Int
75#
Jason B5 + 4 Int
Jake D5+1 Int
Jeanne7 + 4 Sc
75#
Christine7+1 Sc
85#, 10cals
Elizabeth7 Sc
Mod wod
Veronica7 Sc
Denisha7 Sc
Adam7 Sc
Wall ball
Nick Ga6 + 19 Sc
95#, 15 cals
Megan S6 + 14 Sc
(row) 55#; 10 cals
Kori6+14 Sc
95#
Megan M6+3 Sc
85#, 10cals
Diane6+2 Sc
65#, 10cals
Jen6 Sc
45#, 10 cals
Kim6 Sc
1:00,15cal,125#, no rest
Taylor B5+12.6 Sc
Rx reps, 65#
Ron5
110#, 15cals
Alice✅
scaled
Pam✅ Sc
Emma L✅ Sc
45#
Aniki✅
30#
Deanna✅ Sc
95#
Rebecca P✅
scaled
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

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!

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

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