Daily WOD

Tue, Apr 28

260428 METCON260428 PRE WOD SKILL260428 OPTIONAL SKILL260429 OPTIONAL STRENGTHOther ResultsMURPH PREP

260428 METCON


(Rounds, Int, Sc)
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.

Scaled:
400-m run
20 handstand shoulder taps
80 walking lunges

Foundations:
400-m run
Bear crawl (50 ft)
60 walking lunges

Masters:
400-m run
Bear crawl (100 ft)
100 walking lunges

Intended Stimulus
-3-5 rounds.
-Run efforts in 2:30 or less.
-Handstand walk in 1:00-2:00.
-Walking lunge steps in 2:00-3:00.
-Fast-paced workout with built-in rest.


1st3+64 RxJulia F Tue, Apr 28, 2026
2nd2+68 RxTaylor A Tue, Apr 28, 2026
3rd3+2.5 IntDiane Tue, Apr 28, 2026
Alicia Tue, Apr 28, 2026
Kori Tue, Apr 28, 2026
Jessica T Tue, Apr 28, 2026
Jessica L Tue, Apr 28, 2026
Erika R Tue, Apr 28, 2026
Katie E Tue, Apr 28, 2026
1st4+100m RxCaleb Nu Tue, Apr 28, 2026
2nd3+4 RxMatthew Tue, Apr 28, 2026
Jason B Tue, Apr 28, 2026
3rd3+3 RxThomas C Tue, Apr 28, 2026
Mike Tue, Apr 28, 2026

Caleb Nu4+100m Rx
Solo
Julia F3+64 Rx
Jason B3+4 Rx
Masters bike
Matthew3+4 Rx
Mike3+3 Rx
Thomas C3+3 Rx
Cooper T3+2 Rx
Chase To3+2 Rx
Thomas B3+2 Rx
20lb vest
Evan B3+1 Rx
Weighted vest
Taylor A2+68 Rx
Chad4 Int
Drew4 Int
Katie E3+2.5 Int
RX reps
Erika R3+2.5 Int
Greg U3+2.5 Int
Jessica L3+2.5 Int
Jessica T3+2.5 Int
Kori3+2.5 Int
Alicia3+2.5 Int
Diane3+2.5 Int
Megan S3+4 Int
McKenzie3+4 Int
Elizabeth3+4 Int
Sarah B3+4 Int
Adam3+2 Int
Scott P3+1 Int
Allan2+68 Int
Melinda2+68 Int
400m row, shoulder taps
Cooper s5 Sc
Justin U4+ Sc
400m Run, 4 Wall Walks, 50 Lunges
Madison B4 Sc
Gabriela3+24 Sc
400m row
Amberly3 + 2 Sc
W/Katie-Erika lots and lots of mods. What’s below foundations
Rylie3+64
scaled
Kelly S3+2
scaled
Alex D3+2
scaled
Mariah3+2
scaled
Deanna3+2
scaled
Jeremy3+1
Run + weighted vest - no HSW
Kristen🤗 Int
Dana F✅
MOD WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


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

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!

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

Lyndsie Williams


2 months 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!

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