Daily WOD

Fri, Feb 6

260206 METCON260206 POST WOD ACCESSORY260206 AT HOME WOD260206 OPTIONAL STRENGTH260206 OPTIONAL ACCESSORY

260206 METCON


(Time, Int, Sc)
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups

Rx2/Masters: 10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups

Rx3: 7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions

Intended Stimulus
-14:00-18:00.
-Moderate-to-heavy back squats.
-Unbroken sets for at least the first 5 rounds on both movements.


1st9:46 IntEmily S Fri, Feb 6, 2026
2nd6:10 ScAniki Fri, Feb 6, 2026
3rd6:21 ScCaroline Fri, Feb 6, 2026
1st6:56 IntEvan B Fri, Feb 6, 2026
2nd7:54 IntEzra Fri, Feb 6, 2026
3rd8:51 IntThomas B Fri, Feb 6, 2026

Evan B6:56 Int
Ezra7:54 Int
Thomas B8:51 Int
Tom8:53 Int
Jeremy8:55 Int
225# / 3 BMU
Cooper T9:39 Int
Emily S9:46 Int
105#, 3 BMU
Greg U10:25 Int
Masters
Caleb Nu10:51 Int
225#
Thomas C12:50 Int
Aniki6:10 Sc
Caroline6:21 Sc
Ring rows, med ball squats
Alice7:18 Sc
Pam7:18 Sc
Katie E7:27 Sc
Pull ups, 105#
Elizabeth7:52 Sc
Blake P7:58 Sc
95,10rds
Alex D8:09 Sc
105#
Diane8:10 Sc
65#
Grace8:13 Sc
55#
Jessica T8:30 Sc
105#
Jessica L8:45 Sc
105,10rds
Lindsey C8:55 Sc
105,10rds
Christine9:03 Sc
105#, 10 rds
Jake D9:07 Sc
Lauren Wa9:30 Sc
65#, 10rds
Alicia9:35 Sc
85,10rds
Megan M10:02 Sc
105#, 10 rds
Trey W10:09 Sc
10 rds, 185#, transitions
Susan10:30 Sc
Veronica11:00 Sc
95,10rds
Kherri11:15 Sc
Mindy12:03 Sc
Bar muscle up
John W12:10 Sc
Madelyne12:27 Sc
75#
Jenny13:01 Sc
65#, 10 alt DB snatch
Dana F15:25
95#\ring transition
Justin U✔️
205# 3 Strict PU
Candi✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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