Daily WOD

Thu, Apr 23

Happy Birthday: Alex A & Emma L
260423 METCON260423 AT HOME WOD

260423 METCON


(Time, Int, Sc)
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.

Scaled/Masters:
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike

Foundations:
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike

Intended Stimulus
-24:00-30:00.
-Air bike in under 7:00 (15 cal/minute pace).
-V-ups in under 4:00 (20 reps per minute).
-Pull-up bar hang in under 8:00 (:30 intervals).
-High heart rate followed by trunk flexion and a static hang for a midline doozy.


1st22:36 RxJulia F Thu, Apr 23, 2026
2nd22:40 RxDeanna Thu, Apr 23, 2026
3rd22:56 RxSarah B Thu, Apr 23, 2026
1st20:35 RxGavin Thu, Apr 23, 2026
Thomas B Thu, Apr 23, 2026
Tom Thu, Apr 23, 2026
2nd21:29 RxThomas C Thu, Apr 23, 2026
Jake D Thu, Apr 23, 2026
3rd22:40 RxSam Thu, Apr 23, 2026
John R Thu, Apr 23, 2026
Alex S Thu, Apr 23, 2026

Tom20:35 Rx
W thomas b/gavin
Thomas B20:35 Rx
W tom/gavin, flutter kick champion 👑
Gavin20:35 Rx
W tom/ thomas b
Jake D21:29 Rx
With Thomas C Flutter Kick champ 🏆
Thomas C21:29 Rx
Julia F22:36 Rx
W cooper
Alex S22:40 Rx
W Deanna
Deanna22:40 Rx
Flutter kick champion!! 🏆🏆 w alex
John R22:40 Rx
W sam
Sam22:40 Rx
W John
Sarah B22:56 Rx
W Matt
Cooper s23:40 Rx
Andrew25:22 Rx
Chase B26:00 Rx
Chad26:00 Rx
Drew26:40 Rx
Mike26:40 Rx
Flutter kick champ 🏆
Erika R27:00 Rx
Lindsey C27:00 Rx
Kori28:05 Rx
Alicia28:05 Rx
Kelly P29:00 Rx
W Kelly s
Kelly S29:00 Rx
W Kelly p
Alex D29:19 Rx
W mariah
Deena29:24 Rx
With Madison!
Lyndsie22:15 Int
W Veronica
Veronica22:15 Int
W lyndsie
Cooper T22:36 Int
W Julia, Rx reps alt v ups
Katie E25:22 Int
Rx reps; alt. V-ups flutter kick champ 🏆
Emily Bo25:30 Int
Rx reps alt v ups, w Carlie
Carlie25:30 Int
Rx reps alt v ups, w emily
Megan S25:43 Int
RX reps; Alt V ups
Adam25:43 Int
Rx reps; Sit ups
Dana F26:06 Int
W madelyne
Madelyne26:06 Int
W Dana
Jessica T27:00 Int
Rx reps; alt. V-ups
Cecy28:05 Int
Rx reps; alt. V-ups
Mariah29:19 Int
Dead bugs, w alex
Madison B29:24 Int
Rx reps w/ tuck ups
Denisha30:00 Sc
W morgan
Morgan w30:00 Sc
W Denisha
Megan M23:10
Rx but solo, 50 cal - 40 v ups - 3 min hang - 40 v ups - 50 cal
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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

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2 months ago

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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!

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