Daily WOD

Thu, Apr 23

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Alex A
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)

5.0

98 reviews

Denisha Beasley


7 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

Emily Sanders


7 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

Jake Dombrowsky


7 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

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

melinda f


7 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