Daily WOD

Fri, Jan 2

Happy Birthday: Cooper s
Gymversary: Emma L(1)
260102 METCON260102 AT HOME WOD260102 OPTIONAL ACCESSORY

260102 METCON


(Time, Int, Sc)
5 rounds for time:
400-m run
400/500-m row

Rx2: 4 rounds for time:
400-m run
400/500-m row

Rx3: 3 rounds for time:
400-m run
400/500-m row

Intended Stimulus
-18:00-23:00.
-Monostructural couplet.
-Maintain a fast, but consistent pace on both movements.
-Smooth is fast on the transition into and out of the rower.


1st18:04 RxEmily S Fri, Jan 2, 2026
2nd22:31 RxDeanna Fri, Jan 2, 2026
3rd23:09 RxChristine Fri, Jan 2, 2026
1st20:36 RxJeremy Fri, Jan 2, 2026
2nd21:22 RxAndrew Fri, Jan 2, 2026
3rd21:36 RxAdam Fri, Jan 2, 2026

Emily S18:04 Rx
Jeremy20:36 Rx
ski+ bike
Andrew21:22 Rx
Bike and ski erg
Adam21:36 Rx
1000 Bike 500 ski
Willy21:51 Rx
Thomas B22:14 Rx
Tom22:16 Rx
Deanna22:31 Rx
Christine23:09 Rx
Jason B23:20 Rx
Veronica23:21 Rx
bike +row
Taylor A23:31 Rx
Megan M23:40 Rx
Robbie23:47 Rx
Kelly P24:04 Rx
Jeanne24:08 Rx
Kelly S24:22 Rx
Jake D24:40 Rx
Eric H25:11 Rx
Kori25:14 Rx
Allan25:20 Rx
Dale25:23 Rx
Ski for row
Evan B25:42 Rx
ski + run
John W22:05 Int
Debra13:08 Sc
400m bike, 400m row
Matt Bo17:52 Sc
Candi20:32 Sc
Alice25:52
200m run 200mrow
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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