Daily WOD

Mon, Dec 15 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
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


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

Lyndsie Williams


4 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!

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


3 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

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