Daily WOD

Wed, Mar 25

Happy Birthday: Caleb P
Gymversary: Melanie(2)
260325 METCON260325 AT HOME WOD260325 OPTIONAL STRENGTH

260325 METCON


(Time, Sc, Fnd)
RX: 5 rounds for time:
2 rope climbs to (15/15 ft)
15 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.

Scaled/Masters: 1 rope climb (15/15 ft)
10 GHD sit-ups to parallel
20 box jumps (20/24 in)

Foundations: 3 pull-to-stands
10 AbMat sit-ups
15 box step-ups (12/12 in)

Intended Stimulus
-12:00-18:00.
-Complete each round in 3:30 or less.
-Continuous movement through the box jumps.
-Step down from the box.


1st11:54 RxMari Wed, Mar 25, 2026
2nd13:01 RxRobbie Wed, Mar 25, 2026
3rd13:03 RxEmily S Wed, Mar 25, 2026
1st10:31 RxWilly Wed, Mar 25, 2026
2nd13:19 RxThomas B Wed, Mar 25, 2026
3rd14:29 RxJustin U Wed, Mar 25, 2026

Willy10:31 Rx
Mari11:54 Rx
Robbie13:01 Rx
Masters
Emily S13:03 Rx
Thomas B13:19 Rx
Justin U14:29 Rx
Gavin15:55 Rx
Tom17:12 Rx
Mike18:03 Rx
Chad18:18 Rx
Ezra18:37 Rx
John R11:38 Sc
Madelyne13:24 Sc
Kelly P13:30 Sc
Evan B13:42 Sc
1 rope climb
Christine13:51 Sc
Some GHDs past parallel☺️
Adam15:25 Sc
RX reps/ step ups
Scott P16:26 Sc
Jake D16:54 Sc
Andrew16:59 Sc
Taylor A17:19 Sc
2 rope climb, 3 pull to stand
Maddy17:53 Sc
Ab mat sit ups
AJ18:45 Sc
Amber ga17 Fnd
Debra9:02 Fnd
Jeanne10:02 Fnd
20in step ups
Alaina10:50 Fnd
3 pull to stand, 10 GHD, 20 box step ups
Cecy11:02 Fnd
rope climb, GHDs, step ups
Chrissy12:20 Fnd
Denisha12:26 Fnd
Harley12:32 Fnd
Ron13:04 Fnd
3 sit2stand, 10 GHD, 20 bj 12”
Melissa J13:14 Fnd
Mariah13:15 Fnd
Side plank dips, two 10lb dumbbells step ups, pull to stand
Alex D13:16 Fnd
Step with 25lb plate, 15 sit ups with 25lb plate, work on footwork
Rylie13:25 Fnd
partial climbs
Breanna14:03 Fnd
10lb step ups
Grace14:15 Fnd
10lb box step ups, 10lb sit ups
Taylor B14:18 Fnd
GHD to parallel, “20” box jump
Megan S14:41 Fnd
Box jumps
John W14:41 Fnd
10 GHD to parallel
Baxter15:30 Fnd
Dale15:30 Fnd
Partial RC, 10 GHD, 20 bj
Kelly S16:04 Fnd
Greg U16:27 Fnd
Deanna16:44 Fnd
Sit up with 15lb plate, half box jump half step ups, pull to stand
Morgan w17:19 Fnd
“14” box jump
Alice17:40 Fnd
Veronica17:45 Fnd
15 Ab sit up with 25lb plate, 20 step ups with two 15lb dumbbells, half rope climb
Drew17:57 Fnd
Alicia18:20 Fnd
14’ rope, 10GHD to parallel, 20 box jumps 20”
Steven W18:30 Fnd
Kristen18:48 Fnd
3 Pull to stand, 10 GHDs to parallel, 20 box jumps
Susan22:00 Fnd
scaled+ pull to stand
Blake P12:30
5 strict pull up, 15 abmat sit up, 20 bj 24”
Kim13:28
5 strict pull up, 10 ghd, 20 bj 24”
Caroline15:08
scaled
Pam15:46
scaled
David R22:15
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Lyndsie Williams


a month 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!

Megan McCarthy


a month 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!

Cayla Brantley


a month 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

melinda f


a month 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