Daily WOD

Mon, Dec 15 2025

Happy Birthday: David R
251215 METCON251215 OPTIONAL STRENGTH251215 POST WOD ACCESSORY251215 OPTIONAL CORE CONDITIONING

251215 METCON


(Time, Int, Sc)
3 rounds for time:
400-m run
30 double-DB push presses (25/35 lb)

Rx2/Masters 55+: 400-m run
20 double-DB push presses (25/35 lb)

Rx3: 400-m run
15 double-DB push presses (15/20 lb)

Intended Stimulus
-9:00-12:00.
-Run efforts in 2:15 or less.
-Push presses in 1-3 sets.
-Couplet with minimal movement interference.


1st10:09 RxEmily S Mon, Dec 15, 2025
2nd10:46 RxAlex D Mon, Dec 15, 2025
3rd11:21 RxDeanna Mon, Dec 15, 2025
1st7:30 RxJeremy Mon, Dec 15, 2025
2nd7:38 RxWilly Mon, Dec 15, 2025
3rd8:05 RxWalker Mon, Dec 15, 2025

Jeremy7:30 Rx
Bike
Willy7:38 Rx
Walker8:05 Rx
30#
Thomas B9:11 Rx
Evan B9:40 Rx
Emily S10:09 Rx
Mike10:16 Rx
Kim10:46 Rx
Alex D10:46 Rx
Bike
Chad10:50 Rx
Ron10:58 Rx
Masters
Deanna11:21 Rx
Kherri11:26 Rx
Row
Cooper T11:32 Rx
Greg U11:33 Rx
Masters Rx
Jessica L12:18 Rx
Cayla12:23 Rx
Gavin12:55 Rx
Katie E13:25 Rx
500m row
Veronica9:03 Int
25lb bike
Adam9:15 Int
30#
Mariah9:48 Int
20lb bike
Mari9:54 Int
Christine10:11 Int
Mindy10:48 Int
Lyndsie10:57 Int
Carlie11:25 Int
500m row
Dale11:30 Int
Jake D11:57 Int
1st round RX
Eddie11:58 Int
30lb
Megan M12:34 Int
Diane12:35 Int
Kelly S14:15 Int
Alicia7:37 Sc
W/ 20#
Elizabeth9:21 Sc
Emily Bo10:04 Sc
15lb 20 reps
Megan S10:36 Sc
❄️ Brrrrrr
Aniki10:49 Sc
Alice10:50 Sc
Candi10:51 Sc
Susan10:53 Sc
Dana F11:09 Sc
500m row/30 push press
Julie12:08 Sc
Taylor A13:30 Sc
15lb drop to 10lb 30 reps 400m run
David F14:00 Sc
30reps
Kori12:39
500m Row 30db pp 25#
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

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

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