Daily WOD

Fri, Nov 7 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Tori
251107 METCON251107 POST WOD ACCESSORY251107 AT-HOME WOD251107 OPTIONAL STRENGTH251107 OPTIONAL STAMINA

251107 METCON


(Time, Int, Sc)
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.

Rx2/Masters 55+: 15 hanging leg raises
15 box jumps (16/20 in)

Rx3: :10 bar hang (foot-assisted if needed)
10 lying toes-to-bar
10 box jumps (8/12 in)

Intended Stimulus
-8:00-13:00.
-First 2-3 sets in under :30-:45; remaining sets in under :90.
-Box jumps in under :75; continuous movement.


1st8:33 RxDeanna Fri, Nov 7, 2025
2nd12:23 RxKori Fri, Nov 7, 2025
3rd5:48 IntRylie Fri, Nov 7, 2025
1st4:37 RxWilly Fri, Nov 7, 2025
2nd6:08 RxJeremy Fri, Nov 7, 2025
3rd6:46 RxThomas B Fri, Nov 7, 2025

Willy4:37 Rx
Jeremy6:08 Rx
Thomas B6:46 Rx
Greg U7:44 Rx
Bob C8:21 Rx
Deanna8:33 Rx
Justin U8:52 Rx
Mike9:04 Rx
Tom10:43 Rx
Kori12:23 Rx
Rylie5:48 Int
20” box
Eli6:27 Int
Eddie6:40 Int
16 inch
Kelly S8:01 Int
Madelyne8:42 Int
Knee raises, 20”
Jeanne8:57 Int
Jake D9:46 Int
24”
Mindy9:51 Int
Alicia10:20 Int
Veronica10:26 Int
Melissa J10:41 Int
20”
Kherri11:11 Int
Chad11:50 Int
Eric H12:55 Int
Alice5:00 Sc
7”
Elizabeth5:09 Sc
16” Step ups
Lauren Wa5:25 Sc
12” box
Pam5:36 Sc
12” box
Chrissy5:57 Sc
Sit-ups, 12” box
Susan6:07 Sc
12” box
Jenny7:05
PREGGO!
Kim8:56
RX until last 2 rounds then step
Evan F9:25
scaled
Thomas C:-)
Mod wod
David F✔️
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 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

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Denisha Beasley


4 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Bowling


4 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of