Daily WOD

Fri, Jun 14 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
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
Lurong Summer Blast TestAB Challenge Day 10Other Results

Lurong Summer Blast Test


(Reps, Sc, Fnd)
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

Tim A171 Rx
Mari89 Rx
Laura M88 Rx
Masters plus
Amberly80 Rx
Lindsey H80 Rx
Shane H15:43 Sc
Lvl 2 weight
Katie E182 Sc
Hank175 Sc
Nick Ga134 Sc
Emily Br133 Sc
Jeremy133 Sc
Dana F133 Sc
Alex A130 Sc
Lv2 weight
Greg U125 Sc
Heather C184 Fnd
Elizabeth183 Fnd
35-55-65-75
Trina175 Fnd
Debra170 Fnd
80# c&J PR
Dale170 Fnd
Pam128 Fnd
Alice125 Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

Lyndsie Williams


a week 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!

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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

melinda f


a week 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

Carlie Thayer


2 years 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