Daily WOD

Fri, Feb 21 2020

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: Mindy
2-21-20 Strength2-21-20 Metcon

2-21-20 Strength


(Weight)
Bench Press
5 sets of 8-12 reps
at 50-75%
(3-4 min. between sets)
DB rows between
sets (8-10 per side)
**3-4 sets

**Enter each set, for ex: 60-70-80-85-90


1st95 RxKherri Fri, Feb 21, 2020
2nd90 RxKori Fri, Feb 21, 2020
3rd87 RxLaura M Fri, Feb 21, 2020
1st205 RxShane H Fri, Feb 21, 2020
Mat Fri, Feb 21, 2020
2nd195 RxJeremy Fri, Feb 21, 2020
3rd185 RxCaleb Nu Fri, Feb 21, 2020

Mat205 Rx
Shane H205 Rx
Jeremy195 Rx
Caleb Nu185 Rx
Justin T175 Rx
175-175-175-175-175
Chase To140 Rx
95-110-125-135-140
Greg U125 Rx
85-95-105-125
Gabriel125 Rx
Dale125 Rx
75, 85, 95 (12), 105 (8), 115 (8), 125 (2)
Ashley W105 Rx
95-95-95-95-105
Kherri95 Rx
Kori90 Rx
Laura M87 Rx
65-75-80-85-87
Naomi85 Rx
55-55-55-55-65
Aidan85 Rx
Robbie80 Rx
55, 60, 65, 75, 80
Mindy75 Rx
55-65-65-75-75
Katie E75 Rx
60-65-70-75-75
Dana F75 Rx
Trina75 Rx
Erika R75 Rx
Alice65 Rx
35-40-45-65-65
Jamie65 Rx
55-55-55-55-65
Pam60 Rx
40-50-55-60-60
Susan45 Rx
35-35-40-40-45
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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3 weeks 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

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4 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

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3 weeks ago

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3 weeks 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!

Dale Auten


a year ago

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