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101 Ethan Allen Drive
Dahlonega, Georgia 30533
770-608-4635

Schedule

Coaches

Daily WOD

Schedule

Coaches

Daily WOD

Thu, Jan 8

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

260108 METCON

260108 PRE WOD STRENGTH

260108 AT HOME WOD

260108 METCON

(Rounds, Int, Sc)
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

Rx2: 1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

Rx3: 1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.

Masters 55+ option:
AMRAP 10:
1 power clean (95/135 lb)
1 bar muscle-up or chest-to-bar pull-up
5/7-calorie Echo bike
– Add 1 rep to power cleans and bar muscle-ups until time expires.

Intended Stimulus
-5+ rounds.
-Moderate-to-heavy power cleans.
-Sprint on the bike.
-Movement interference between the power cleans and bar muscle-ups.

1^st	6+3 Int	Jessica T Thu, Jan 8, 2026
2^nd	6 Int	Kherri Thu, Jan 8, 2026
3^rd	5 Int	Kelly P Thu, Jan 8, 2026 Lindsey C Thu, Jan 8, 2026
1^st	8+5 Rx	Jeremy Thu, Jan 8, 2026
2^nd	7+20 Rx	Willy Thu, Jan 8, 2026
3^rd	6+6 Rx	Caleb Nu Thu, Jan 8, 2026

Jeremy	8+5 Rx
Willy	7+20 Rx
Caleb Nu	6+6 Rx
Mike	6 Rx
Thomas B	5+1 Rx
Gavin	4+6 Rx	Masters, BMU
Chad	4+5 Rx
Evan B	4+5 Rx
Tom	6+7 Int	185#
Jake D	6+3 Int
Jessica T	6+3 Int
Jason B	6+2 Int
Kherri	6 Int
Lindsey C	5 Int	125#
Kelly P	5 Int
Caleb No	5 Int	185#
Alex D	7+16 Sc	100#, 5 cal, banded pu
Veronica	6+13 Sc	85#, 5 cal, banded pu
Adam	6+7 Sc
Alicia	6+7 Sc	85#, jumping C2B, 3 cal
Emily Bo	6+5 Sc	75#, 5 cal, jumping pu
Megan S	6+2 Sc	85#, 5cal
Jessica L	6+2 Sc	Rx2 reps, banded chest to bar, 105#
Megan M	6 Sc	Rx2 reps, pull ups
Cecy	6 Sc	C2B, 5 cal, 75#
Eli	6 Sc	35#, banded pu
Lyndsie	6 Sc	95#, 5 cal, jumping c2b
Eddie	5+12 Sc	105#, banded pu, 7 cal
Matt Bo	5+12 Sc	75#, 7 cal
Ron	5+6 Sc	135#, banded pu, 5 cal
Kelly S	5+6 Sc	Rx2 reps and weight, pull ups
Taylor B	5+3 Sc	Rx2 reps and weight, banded pull ups
Steven W	5 Sc	95#
Diane	5 Sc	95#, banded C2B, 5cal
Kori	✔️	Rankel hero wod
Justin U	✔️	Alt Hero Rankel