Daily WOD

Tue, Oct 21 2025

251021 METCON251021 POST WOD SKILL251021 OPTIONAL STRENGTH I251021 OPTIONAL STRENGTH III

251021 METCON


(Time, Int, Sc)
5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.

Rx2: 5 rounds for time:
400-m run
10 pike walk with feet on a box, moving right
10 pike walk with feet on a box, moving left

Rx3: 5 rounds for time:
200-m run
Bear crawl (50 ft)
– Bear crawl 25 ft out and 25 ft back.

Masters 55+ option:
5 rounds for time:
400-meter run
2 wall walks

Intended Stimulus
-10:00-15:00; faster for advanced athletes.
-Higher-skill gymnastics performed with an elevated heart rate.
-Run efforts in 2:00 or less.
-Handstand walk in 1:00 or less.


1st18:23 RxJulia F Tue, Oct 21, 2025
2nd14:10 IntKelly P Tue, Oct 21, 2025
3rd15:41 IntKelly S Tue, Oct 21, 2025
1st12:15 RxWilly Tue, Oct 21, 2025
2nd13:40 RxJeremy Tue, Oct 21, 2025
3rd14:37 RxAndrew Tue, Oct 21, 2025

Willy12:15 Rx
Jeremy13:40 Rx
Andrew14:37 Rx
Masters
Thomas B16:33 Rx
Julia F18:23 Rx
Cooper T19:04 Rx
John R19:30 Rx
Mike21:49 Rx
Thomas C29:32 Rx
Chad13:50 Int
Kelly P14:10 Int
Jason B14:15 Int
Jake D14:20 Int
Eli14:49 Int
Aaron C15:31 Int
Kelly S15:41 Int
Deanna17:00 Int
Tom17:08 Int
25ft handstand walks
Megan M17:48 Int
25ft handstand walk
Alicia18:42 Int
Candi13:14 Sc
Harley13:26 Sc
300m run
Lauren Wa14:04 Sc
Pike walks on box
Kori14:08 Sc
Bear crawl weighted pull through 35#
Jenny17:10 Sc
400m row 15# db bench press
Kristie19:44 Sc
400m
Justin U14:05
400 Run 4 Wall Walks
Steven W😀
scaled
Jessica T😀
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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

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!