Daily WOD

Thu, Apr 2

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Emily Bo
Gymversary: Jeremy(7)
260402 METCON260402 POST WOD ACCESSORY260402 AT HOME WOD

260402 METCON


(Time, Int, Sc)
RX: For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

Scaled/Masters: 1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars

Foundations:500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height

Intended Stimulus
-10:00-14:00.
-1,000-meter row in under 4:30; 500-meter row in under 2:15.
-Hip flexor and grip interference between the rower and the toes-to-bars.
-Toes-to-bars in small sets with short rest breaks; set of 50 in under 5:00 and set of 25 in under 2:30.


1st10:36 RxEmily S Thu, Apr 2, 2026
2nd16:01 RxKherri Thu, Apr 2, 2026
3rd12:30 IntMindy Thu, Apr 2, 2026
1st9:05 RxWilly Thu, Apr 2, 2026
2nd9:32 RxJeremy Thu, Apr 2, 2026
3rd10:27 RxThomas B Thu, Apr 2, 2026

Willy9:05 Rx
Jeremy9:32 Rx
Thomas B10:27 Rx
Emily S10:36 Rx
on 3/31
Carson C11:27 Rx
60/30 cal on bike
Caleb Nu11:32 Rx
Mike11:48 Rx
Evan B12:55 Rx
Ezra12:58 Rx
Kherri16:01 Rx
Jake D11:35 Int
John R11:44 Int
Chad11:45 Int
Andrew12:20 Int
Mindy12:30 Int
Kelly S13:26 Int
Tom13:26 Int
Megan M14:16 Int
50 cal on bike
Eli7:12 Sc
750m, 375m
Grace8:32 Sc
725/350m row, 20/10 knees raises
Alicia10:05 Sc
Rx row - Toes to hips
Morgan w10:06 Sc
1000/250m row, 20/10 shldr press #10
Gabriela10:15 Sc
1000/500m row, 20/10 knee raises
Drew10:30 Sc
Rx2 reps; knee raises
Lauren Wa11:07 Sc
Rx row
Caleb No11:44 Sc
Rx reps, knees to chest
Carlos11:45 Sc
Rx reps, knees raises, ski
Megan S11:51 Sc
Rx2 row/reps; knee raises
Steven W11:51 Sc
Rx row
Amber G11:55 Sc
24 cal, 12 cal on bike, lying leg raises 20, 15
Melinda11:58 Sc
Rx reps
Ryan B12:00 Sc
60/30 cal on bike, rx reps knees to chest
Madelyne12:09 Sc
Bike, scaled reps
Adam12:13 Sc
Rx2 reps - knee raises 60/30cal bike
Deanna12:46 Sc
Rx reps, toes to chest
Dana F13:00 Sc
RX reps/knee raises
Emily Bo13:37 Sc
Rx reps - knee raises
Madison B14:30 Sc
Rx row; knee raises
Carlie14:32 Sc
Rx reps but toes to hips
Justin U✔️
Alt Hero WoD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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3 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

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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

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3 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!

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

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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