DAILY WOD

Fri, Feb 6

Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (7 days ago)
260206 METCON260206 POST WOD ACCESSORY260206 AT HOME WOD260206 OPTIONAL STRENGTH260206 OPTIONAL ACCESSORY

260206 METCON


(Time, Rx2, Rx3)
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 Rx2Emily S Fri, Feb 6, 2026
2nd6:10 Rx3Aniki Fri, Feb 6, 2026
3rd6:21 Rx3Caroline Fri, Feb 6, 2026
1st6:56 Rx2Evan B Fri, Feb 6, 2026
2nd7:54 Rx2Ezra Fri, Feb 6, 2026
3rd8:51 Rx2Thomas B Fri, Feb 6, 2026

Evan B6:56 Rx2
Ezra7:54 Rx2
Thomas B8:51 Rx2
Tom8:53 Rx2
Jeremy8:55 Rx2
225# / 3 BMU
Cooper T9:39 Rx2
Emily S9:46 Rx2
105#, 3 BMU
Greg U10:25 Rx2
Masters
Caleb Nu10:51 Rx2
225#
Thomas C12:50 Rx2
Aniki6:10 Rx3
Caroline6:21 Rx3
Ring rows, med ball squats
Alice7:18 Rx3
Pam7:18 Rx3
Katie E7:27 Rx3
Pull ups, 105#
Elizabeth7:52 Rx3
Blake P7:58 Rx3
95,10rds
Alex D8:09 Rx3
105#
Diane8:10 Rx3
65#
Grace8:13 Rx3
55#
Jessica T8:30 Rx3
105#
Jessica L8:45 Rx3
105,10rds
Lindsey C8:55 Rx3
105,10rds
Christine9:03 Rx3
105#, 10 rds
Jake D9:07 Rx3
Lauren Wa9:30 Rx3
65#, 10rds
Alicia9:35 Rx3
85,10rds
Megan M10:02 Rx3
105#, 10 rds
Trey W10:09 Rx3
10 rds, 185#, transitions
Susan10:30 Rx3
Veronica11:00 Rx3
95,10rds
Kherri11:15 Rx3
Mindy12:03 Rx3
Bar muscle up
John W12:10 Rx3
Madelyne12:27 Rx3
75#
Jenny13:01 Rx3
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

88 reviews

Thomas Bryant


11 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

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

Dale Auten


11 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


11 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

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.