Daily WOD

Wed, Jan 21

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Andrew(4)
260121 METCON260121 AT HOME WOD260121 OPTIONAL SKILL260121 PRE WOD STRENGTH260121 OPTIONAL ACCESSORY

260121 METCON


(Time, Int, Sc)
4 rounds for time:
400-m run
12 shoulder presses

Rx2/Masters: Same as Rx’d

Rx3: 4 rounds for time:
200-m run
12 shoulder presses

Intended Stimulus:
-12:00-16:00.
-Run efforts in 2:15 or less.
-Shoulder presses in 1-2 sets, but unbroken to start.
-Press load is dependent upon the pre-workout strength.
-Mental and physical challenge.


1st9:11 RxKayla Wed, Jan 21, 2026
2nd9:57 RxEmily S Wed, Jan 21, 2026
3rd10:15 RxMegan M Wed, Jan 21, 2026
1st8:24 RxWilly Wed, Jan 21, 2026
2nd8:45 RxMatthew Wed, Jan 21, 2026
3rd8:51 RxThomas B Wed, Jan 21, 2026

Willy8:24 Rx
75lb
Matthew8:45 Rx
77.5
Thomas B8:51 Rx
67.5
Kayla9:11 Rx
35
Evan B9:56 Rx
75
Emily S9:57 Rx
45#
Megan M10:15 Rx
row, 35#
Jeremy10:18 Rx
125
Chad10:22 Rx
70#
Jake D10:22 Rx
70
Tom10:24 Rx
80
John R10:28 Rx
70
Alicia10:29 Rx
row, 35
Blake P10:43 Rx
Row
Eli10:43 Rx
15
Kim11:01 Rx
Bike/row
Thomas C11:01 Rx
Bike
Mike11:08 Rx
90#
Carlie11:17 Rx
#45 Row
Cecy11:21 Rx
row, 35
Katie E11:24 Rx
Row/ski
Erika R11:27 Rx
45#
Adam11:32 Rx
75#
Madelyne11:45 Rx
35
Gavin11:59 Rx
65
Kelly S12:03 Rx
40#
Eric H12:04 Rx
65#
Jeanne12:05 Rx
35#
Dale12:08 Rx
Run 400; 45#
Jessica L12:10 Rx
Deanna12:10 Rx
45
Andrew12:16 Rx
Cayla12:24 Rx
55#
Veronica12:28 Rx
Row/55
Kelly P12:28 Rx
55 first round, drop to 35
Emma L12:40 Rx
30
Alice12:46 Rx
Justin U12:57 Rx
95#
Jen13:39 Rx
40# for 3 rds, 35# 1 rd
Taylor A14:15 Rx
35
Greg U14:21 Rx
500 row, 65#
David F14:28 Rx
50
Mindy14:41 Rx
Debra14:45 Rx
20#
Elizabeth10:20 Int
#25
Ron10:33 Sc
75#
Julie11:19 Sc
Jenny12:19 Sc
ski, 45#
Candi12:23 Sc
35#
Pam13:04 Sc
30#, row
Susan13:04 Sc
20, 300 row
Caroline15:07 Sc
600 bike, 12 medball clean
Kori11:37
Row
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

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

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!

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