DAILY WOD

Fri, May 17 2019

Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS
Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Scott P
Welcome: Aidan
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)

Lurong Summer Blast Test


(Reps, Rx2, Rx3)
Complete as many reps as possible in 4 minutes. If rnd is completed then athlete earns another 4-minute time extension and immediately starts round 2 & etc. until the workout is over at 16 minutes.

4min AMRAP

20 Box Jump Overs | Step Overs
15 Toes to Bar | Anchored Toes to Bar | Sit Ups
10 Clean & Jerks (weight increases each round)

Rx (L3) & Masters= 30'/24'; T2B; 155/105 - 185/125 -
                               205/145 -225/155
    Masters += 24'/20'; 115/70-135/85-155/105-185/125

Rx2 (Lvl 2) & Masters= 24/20'; anchored T2B; 95/55-115/70-
                                   135/85-155/105
    Masters+ = 20/14'

Rx3 (Lvl1) & Masters & (+)=  20/14'; Sit-ups; 55/35-75/55-
                                             95/70- 115/85

Planned: Fri,Jun14,2019 Fri,May17,2019
TodayAll Time

Caleb Nu127 Rx
Laura M89 Rx
M+
Thomas C88 Rx
Mari87 Rx
Diane82 Rx
M+
Amberly80 Rx
Matt Br40 Rx
Ian A180 Rx2
Jamie133 Rx2
Chase To128 Rx2
Dana F89 Rx2
Greg U82 Rx2
Jeremy180 Rx3
Katie E180 Rx3
Trina173 Rx3
C&J PR
Aidan173 Rx3
Debra170 Rx3
Elizabeth170 Rx3
Heather C161 Rx3
C&J PR
Pam127 Rx3
Alice86 Rx3
Emily Br165
Wt. step-ups/ 85#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Dale Auten


10 months 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

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable