DAILY WOD

Fri, Jan 2

Happy Birthday: Cooper s
Gymversary: Emma L(1)
Most Recent Benchmark:
DIANE on Jan 1, 2026 (10 days ago)
260102 METCON260102 AT HOME WOD260102 OPTIONAL ACCESSORY

260102 METCON


(Time, Rx2, Rx3)
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
Jason23:20 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 Rx2
Debra13:08 Rx3
400m bike, 400m row
Matt Bo17:52 Rx3
Candi20:32 Rx3
Alice25:52
200m run 200mrow
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Dale Auten


10 months 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

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e