Daily WOD

Tue, Oct 7 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251007 METCON251007 PRE-WOD SKILL251007 OPTIONAL ACCESSORY251007 OPTIONAL CORE CONDITIONING

251007 METCON


(Rounds, Int, Sc)
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

Rx2: 2 strict handstand push-ups OR reduced ROM strict handstand push-ups;
4 strict pull-ups OR foot-assisted pull-ups;
8 single-leg squats OR ankle-wrapped single-leg squats

Rx3: 3 seated DB shoulder presses
(20/35 lb); 6 ring rows; 12 reverse lunges

Masters 55+: 2 strict handstand push-ups; 4 strict pull-ups; 8 alternating kettlebell goblet lunges (35/53 lb)

Intended Stimulus:
-6-9 rounds.
-Strict handstand push-ups in unbroken sets.
-Strict pull-ups in 1-2 sets.
-Single-leg squats in 1:00 or less.


1st12 + 4 IntDiane Tue, Oct 7, 2025
2nd9 IntCecy Tue, Oct 7, 2025
3rd8+4 IntJulia F Tue, Oct 7, 2025
1st13 RxWilly Tue, Oct 7, 2025
2nd9 RxCaleb Nu Tue, Oct 7, 2025
3rd8+5 RxMike Tue, Oct 7, 2025

Willy13 Rx
Caleb Nu9 Rx
Mike8+5 Rx
Justin U7+6 Rx
No Abmat
Thomas C6+4 Rx
Gavin6+4 Rx
John R14+2 Int
Diane12 + 4 Int
2 ab mats, two red bands pu
Andrew11 Int
Carson C9+6 Int
Cecy9 Int
2ab mats, strict PU, wrapped SLS
Julia F8+4 Int
Chad8+2 Int
Megan M8+1 Int
Kherri8 Int
Cooper T7+9 Int
Lindsey C7+6 Int
Mariah11+13 Sc
Mariana11 Sc
Pike HSPU, ankle wrapped single leg squats
Kristie11 Sc
Pike HSPU, ankle wrapped single leg squats
Jeanne10+17 Sc
Taylor B10+12 Sc
Tom10+3 Sc
3 pike toes on box, 6 banded PU, 12 sl squat to target
Jake D10+1, Banded PU Sc
Megan S10 Sc
Jason B10 Sc
Jenny10 Sc
Madelyne9+7 Sc
Ron9+3 Sc
Eli9 Sc
Adam8+12 Sc
Emma L8+6 Sc
Nick Ga8+3 Sc
Rx reps
Deanna7+3 Sc
Gabriela7 Sc
Melinda5+11 Sc
Markđź‘Ť
scaled
Maddy🏅
scaled
Kori✔️ Sc
Jessica Lâś…
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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


3 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!

Cayla Brantley


3 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

Lyndsie Williams


3 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