DAILY WOD

Fri, Apr 10 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
Most Recent Benchmark:
GRACE on Jan 13, 2026 (17 days ago)

4-10-20 AHW 20


(Reps)
5 rounds of 3 min AMRAP
5 DB Power Cleans (ea arm if 1 DB)
7 push-ups
12 reverse lunges
Rest 1 min between each round

No equipment:
5 rounds of 3 min AMRAP
5 up-downs (burpee, no push-up)
7 push-ups
12 reverse lunges
Rest 1 min between each lunge

Mobility
3 sets, 30-60s each
Pigeon
Split stretch on wall
Couch stretch (each leg)


1st509 RxMari Fri, Apr 10, 2020
2nd490 RxAmberly Fri, Apr 10, 2020
3rd432 reps RxRobbie Fri, Apr 10, 2020
1st406 RxJeremy Fri, Apr 10, 2020
2nd392 RxJustin T Fri, Apr 10, 2020
3rd423 Gabriel Fri, Apr 10, 2020

Mari509 Rx
85# power cleans
Amberly490 Rx
2-25# db
Robbie432 reps Rx
2 - 25# db
Jeremy406 Rx
145# power cleans
Maddy401 Rx
2-25# db
Justin T392 Rx
Kori250 reps Rx
Laura M470
2 20 lbs dB (all I had)
Gabriel423
35lb DB; 100 burpees
Dale363
44# kB & squats Sun 4-12
Diane325
knee pu, 25 lb kb
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Thomas Bryant


11 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

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

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

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