Daily WOD

Fri, Jan 2

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

melinda f


3 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


3 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!

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

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

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