Daily WOD

Thu, Jun 25

Happy Birthday: AJ
Gymversary: Denisha(1) & Melinda(1) & Gabriela(1)

260625 METCON


(Time, Int, Sc)
Every 3:00 for 10 rounds:
10 DB push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

Intermediate:
(25/30 lb)

Scaled:
(10/15 lb)
5 shuttle runs

Masters 55+ option:
Every 3:00 for 10 rounds:
10 dumbbell push presses (25/30 lb)
10 shuttle runs

Intended Stimulus
-2:00 or less per round; advanced athletes under 1:30.
-Score is the slowest round.
-Hold pace to within :05 through all intervals.
-Dumbbell push presses in :15-:45; unbroken for the first 7 rounds and no more than 2 sets from there.
-Shuttle runs in under 1:15.


1st1:15 RxJules Thu, Jun 25, 2026
2nd1:11 IntLindsey C Thu, Jun 25, 2026
3rd1:12 IntMegan M Thu, Jun 25, 2026
1st:57 RxMatthew Thu, Jun 25, 2026
Jeremy Thu, Jun 25, 2026
2nd1:05 RxThomas C Thu, Jun 25, 2026
Ezra Thu, Jun 25, 2026
Mike Thu, Jun 25, 2026
3rd1:10 RxEvan B Thu, Jun 25, 2026
Tom Thu, Jun 25, 2026

Jeremy:57 Rx
Matthew:57 Rx
Mike1:05 Rx
Ezra1:05 Rx
Thomas C1:05 Rx
Tom1:10 Rx
Evan B1:10 Rx
Jason B1:11 Rx
Masters
John R1:14 Rx
Jules1:15 Rx
1st rnd
Andrew1:16 Rx
Thomas B:58 Int
40#
Jake D1:02 Int
Chad1:08 Int
Adam1:10 Int
Lindsey C1:11 Int
Megan M1:12 Int
Katie R1:13 Int
Megan S1:17 Int
Lyndsie1:17 Int
Alicia1:18 Int
Veronica1:19 Int
Gavin1:19 Int
#40 db push press; all else Rx
Alex D1:22 Int
Deena1:23 Int
Elizabeth1:12 Sc
15#, 8 shuttle runs
Emily Bo1:19 Sc
Did Rx reps
Candi1:23 Sc
15#, 8 shuttle runs
Eli1:23 Sc
15#, 8 shuttle runs
Mark1:24 Sc
Rx reps did #25
Morgan w1:27 Sc
15#, mix of 8/5 shuttle runs
Denisha1:40 Sc
15#, 8 shuttle runs
Jessica T1:20
8 rds, int
Dana F1:30
20#
Justin U✔️
Mod Wod
Kelly S✅ Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Denisha Beasley


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

Lyndsie Williams


4 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!

Jake Dombrowsky


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

melinda f


4 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