DAILY WOD

Mon, Feb 9

Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (6 days ago)
260209 METCON260209 POST WOD ACCESSORY260209 AT HOME WOD260209 OPTIONAL STAMINA260209 OPTIONAL BARBELL CYCLING

260209 METCON


(Reps, Rx2, Rx3)
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

Rx2:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.

Rx3:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest

Masters 55+ option:
Same as Rx’d

Intended Stimulus
-Gymnastics strength and stamina day.
-Upper-body pull, upper-body push, and midline flexion movement functions.
-Perform as many reps as possible within each minute.
-Minimum targets: 7 pull-ups, 7 ring dips, and 15 sit-ups.


1st201 RxCecy Mon, Feb 9, 2026
2nd363 Rx2Deanna Mon, Feb 9, 2026
3rd261 Rx2Christine Mon, Feb 9, 2026
Elizabeth Mon, Feb 9, 2026
1st294 RxThomas B Mon, Feb 9, 2026
2nd288 RxMatthew Mon, Feb 9, 2026
3rd280 RxWilly Mon, Feb 9, 2026

Thomas B294 Rx
Matthew288 Rx
Willy280 Rx
16Min EMOM 81, 64, 64, 71
Jeremy274 Rx
Caleb Nu269 Rx
63-54-52-50-50
Andrew265 Rx
Mike262 Rx
Kim260 Rx
John R255 Rx
Justin U235 Rx
Gavin234 Rx
Thomas C232 Rx
Tom230 Rx
Evan B230 Rx
Adam225 Rx
Cecy201 Rx
Jake D197 Rx
Greg U195 Rx
Jason187 Rx
Deanna363 Rx2
Elizabeth261 Rx2
Green pull-up, red dip
Christine261 Rx2
Blue pullup, red dip
Diane256 Rx2
Red pull-up, blue dip
Kelly P248 Rx2
Rebecca P246 Rx2
Madelyne242 Rx2
Hope237 Rx2
Cooper T235 Rx2
Minor foot assisted
Lindsey C234 Rx2
Blue pull-ups, red dips
Rylie228 Rx2
Blue pull-up and dip
Taylor A227 Rx2
Kelly S226 Rx2
Mindy225 Rx2
Red pull-up and dip
Veronica222 Rx2
Lyndsie222 Rx2
Pam221 Rx2
Blue and red pull-ups, blue dips
Cayla211 Rx2
Blue, red/red
Erika R196 Rx2
Red pull-up and dip
Alicia196 Rx2
Blue/red
Susan194 Rx2
Green pull-up, blue dip
Carlie185 Rx2
Harley185 Rx2
Mark173 Rx2
Green pull-up, red dip
Kayla164 Rx2
Karis162 Rx2
Green
Evan F140 Rx2
Chad134 Rx2
Candi126 Rx2
Green pull-up, blue dip
David118 Rx2
Matt Bo97 Rx2
Alex D264 Rx3
Debra240 Rx3
Jen229 Rx3
Denisha225 Rx3
Mariah205 Rx3
Melinda201 Rx3
John W165 Rx3
Steven W163 Rx3
Caroline152 Rx3
Aniki150 Rx3
Gabriela150 Rx3
Kristen149 Rx3
1.blue/green bands 2. blue band 3. max situps
Blake P235
Push ups for dips
Eric H149
scaled
Megan S✅
26cal bike, 80 lunges, 100 sit ups
Dana F✅
Mod Wod at home
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

88 reviews

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.

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

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

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

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