6 Rounds of: 200m Run, 10 DB Bench Press 50/35, 10 Box Jumps 24/20, 10 Lateral DB Raises 20/10
Gold City Strength & Conditioning
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We are a gym specializing in functional fitness, nutrition advice, and personal training. Located in Dahlonega Georgia, minutes from the square.
We offer group and individual coaching, utilizing the CrossFit methodology. Workouts are comprised of constantly varied functional movements (pushing, pulling, squatting, lifting, running, etc) executed at high intensity. We offer regular CrossFit classes with workout options emphasizing Strength, Cardio or Competition level. Every day is different, and every day is a new challenge. Classes are 5:
AMRAP in 21 min of: 2-4-6-8...... of Burpees, Power Cleans 135/95 and T2B
Monday's Workout: EMOM for 30 min of: Even: 5 Overhead or Front Squats 135/95. Odd: 8 Pushups
Friday's Workout: A) Deadlift 10-8-6-4-2. B) AMRAP in 12 min of: 4 DB Snatches 50/35, 8 Pushups, 12 V-Ups
21-18-15-12-9-6-3 of: Burpees, DB Curl and Press, and Box Jumps
Wednesday's Workout: 4 Rounds for time of: 400m Run, 10 Hang Power Cleans 115/75, 20 Wall Balls, 40 DU's
Tuesday's Workout: AMRAP in 22 min of: 100m Run, 5 Pullups, 10 KB Swings 53/35, 10 Situps
Monday's Workout: EMOM for 30 min of: Even: 3 Squat Cleans 135/95. Odd: 5 Ring Dips
Friday's Workout: 21-18-15-12-9-6-3 of: Hang Cleans 95/65, Weighted Lunges 95/65, Pushups and V-Ups
Wednesday's Workout: A) Bench Press 10-8-6-4-2. B) 4 Rounds of : 200m Run, 10 Burpees , 15 DB Curl and Press 30/15, 30 DU's
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Address
18 Deer Run
Dahlonega, GA
30533
Opening Hours
| Monday | 5:30am - 10am |
| 3:30pm - 7:30pm | |
| Tuesday | 5:30am - 10am |
| 3:30pm - 7:30pm | |
| Wednesday | 5:30am - 10am |
| 3:30pm - 7:30pm | |
| Thursday | 5:30am - 10am |
| 3:30pm - 7:30pm | |
| Friday | 5:30am - 10am |
| 3:30pm - 7:30pm | |
| Saturday | 8am - 11am |