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Thu, Jul 30

Thursday 30 July 2026Warm Up Thursday 30 July 2026Mobility & Reset Thursday 30 July 2026

Thursday 30 July 2026


(Time, Rx2, Rx3)
Rope Climb Technique
10 Minutes of skill work
Progressions: Rope Climb Descents, Rope Climb Footlocks

Building a repeatable, efficient footlock and controlled descent that holds up under fatigue. This block is about quality, not volume.

'Cloud Cover'
Every 3:00 x 5 Sets
Time Cap: 2:30 per set
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Score = Slowest Set Time
Goal: 2:00 or faster every set

Rx: Box 24/20in, rope 15ft
Rx2: 2 rope climbs, 12 BJO, 12 T2B, box 24/20in, rope 15ft
Rx3: 2-3 pull to stands, 12 box step-overs, 12 hanging knee raises or toes to target, box choice

Accessory Finisher
For Quality:
4 Sets
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Forearm Plank

0% 0%

1st2:05 Rx2Kelley M Thu, Jul 30, 2026
2nd2:26 Rx2Léa Thu, Jul 30, 2026
3rd1:38 Rx3Lindsay R Thu, Jul 30, 2026
1st2:30 RxMatt A Thu, Jul 30, 2026
2nd1:56 Rx2Brian H Thu, Jul 30, 2026
3rd2:28 Rx2Scott P Thu, Jul 30, 2026

Jacob Br2:30 Rx2
Shashank g2:01 Rx3
Ravi2:30 Rx3
SHYAMVINOD1:30 Rx3
Scott P2:28 Rx2
Sarah R2:29 Rx3
1 RC, 12 BJO, 6 TTB - Rx2 1, 2
apurva s2:24 Rx3
Vishnuvardhan2:09 Rx3
Rx2 w/ Wing bar T2B
Matt A2:30 Rx
Keith P2:30 Rx3
Lauren B💃
☑️
Lindsay R1:38 Rx3
Kelley M2:05 Rx2
Shashank K2:05 Rx3
Shiva1:30 Rx3
Viswanath2:25 Rx3
Léa2:26 Rx2
Navaneetha2:16 Rx3
Sreenath2:19 Rx3
2rds of 2 rope climbs
Evion1:51 Rx3
1rc, 6T2B
Justin B2:30
Mod
Rees1:39 Rx3
Kenia2:11 Rx3
Lynn B2:09 Rx3
Noemi2:00 Rx3
Marcus1:50 Rx3
Joanna1:39 Rx3
Brian H1:56 Rx2
Aaron1:38 Rx3
Angel2:24 Rx3
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

59 reviews

Aaron Silva-Aguilar


4 months ago

Great coaches that are extremely friendly and trustworthy. The equipment and rigs are well kept to date. Overall, the [fitness] gym is one best ones I've experienced in north Georgia.

Steve reilly


5 months ago

Dropped in today for a workout, super nice staff and members. Instruction was clear and concise. Equipment and area was clean. If you’re in the area looking for a great workout would highly recommend.

Ben Bagley


4 months ago

Showed up not knowing anyone. Left knowing everyone. The vibe is serious without taking itself too seriously — coaches actually care, nobody gets left behind, and someone will make a burpee joke at exactly the wrong moment. Which is always the

DeVonna Seabolt


4 months ago

At 50 I no longer recognized my body. Hoping for a little change, I went to my first workout. I loved it. Six-plus years later, I'm still going, sometimes just to see some of my favorite people. And still even when I hate it, I love it! Best

Lisa Kent


a year ago

The first morning I walked in for a trial work out I felt welcomed into this community. The coaches and members are kind and helpful! Everyone takes the time to introduce themselves and give encouragement. The instruction from the coaches is v