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Wed, Jun 15 2022

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Wednesday 15 June 2022Warm Up Wednesday 15 June 2022HIIT-Fit 15 June 2022

Wednesday 15 June 2022


(Time, Rx+, Rx2, Rx3)
A. Gymnastics (TC: 10 min)
Ring mu
5 unbroken sets
4-6 Ring mu
4-6 Ring dips
Rest as needed between sets

Rx 2
5 Unbroken sets
4-6 Bar MU / jumping bar MU
4-6 Toe Assisted Ring dips

Rx 3
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups

Then...

For time (TC: 20 min)

Rx
30/24 Cal Row
20 CTB
30 Step ups @ 50/35 lbs x 2 (farmer)
20 CTB
30 Step ups @ 50/35 lbs x 2 (front rack)
20 CTB
30 OH walking lunges @ 50/35 lbs x 2
30/24 Cal Row

Rx+
30 C2B across the WOD

Rx 2
Modify C2Bs for Pull ups and reduce reps as needed
Reduce load of step ups as needed

Rx 3
20/16 Cal Row
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50' Walking Lunges @ Bodyweight
20/16 Cal Row

0% 0%

1st14:32 Rx2Nichole Wed, Jun 15, 2022
2nd16:04 Rx3Rhonda D Wed, Jun 15, 2022
3rd17:30 Rx3Léa Wed, Jun 15, 2022
1st15:38 Rx2Dylan Wa Wed, Jun 15, 2022
2nd17:39 Rx2Keith P Wed, Jun 15, 2022
3rd20:00 Rx2Ben Bar Wed, Jun 15, 2022

Chris W15:58 Rx2
Lisa Y15:40 Rx2
Dylan Wa15:38 Rx2
Nichole14:32 Rx2
Matt R13:14 Rx3
Caity R16:11 Rx3
Lara13:04 Rx3
Ben Bar20:00 Rx2
Ivan20:00 Rx2
Keith P17:39 Rx2
James T18:40 Rx2
Kelsey T15:10 Rx2
Ben K16:56 Rx3
Jules20:00 Rx+
Jenni19:38 Rx3
Brian H19:37 Rx3
Tim G16:23 Rx3
Blake14:42 Rx3
Emily K20:00 Rx2
Alex L18:48 Rx2
Nick N16:20 Rx3
Mandy N18:55 Rx2
Melanie16:45 Rx3
Malissa17:16 Rx3
Léa17:30 Rx3
Shelley S18:00 Rx3
Mary Fa0
Open
Kevin b14:30 Rx3
Jennifer A18:50 Rx2
Josh O20:00 Rx2
Angel19:45 Rx3
Kenia18:55 Rx3
Christopher mi20:00 Rx
Rhonda D16:04 Rx3
Charles R20:00 Rx+
Gisela17:48 Rx2
Andrea G19:46 Rx2
Kate D20:00 Rx2
Kim K14:17 Rx3
Lenin20:00 Rx2
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

54 reviews

La Breeding


a year ago

My husband came home one evening and said "I think I just joined a CrossFit gym." Once he started going he was super consistent and he would tell me what they did each day. I noticed he started talking about all of these people that wer

Norm Leonard


2 years ago

Update 11/22/2023: Ownership changed a while back, but the Sweats are still around, and the gym still feels welcoming and safe. The management and coaches are wonderful, leading a strong, open community. My original review of Dawson CrossFit: Ch

Cameron Neal


a year ago

Stop looking at other gyms. This box is where you need to go. All the coaches are knowledgeable, professional, and care deeply about each member. Each class feels more like a family than any other place you’ll go. CrossFit will change your phy

Gabriel Lowery


11 months ago

Dawson Crossfit is the only true crossfit gym in the Dahlonega/Dawsonville area. I appreciate it because I don’t feel like I’m going to some church meet up and the workouts are always challenging in some way. I’ve learned more here from the

Dylan Wahlstrom


a year ago

I can't say enough good things about Dawson CrossFit! From the moment I walked in the door, I knew I had found something special. The coaches are incredibly knowledgeable, supportive, and truly invested in helping you reach your fitness goals. O