DAILY WOD

Thu, Apr 23 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: Emma L
Most Recent Benchmark:
GRACE on Jan 13, 2026 (10 days ago)

4-23-20 AHW 29


(Time)
3 rounds for time:
30 db push press (use 1 or 2 depending on what you have)
30 weighted step ups- to a box or chair or bench
400 m run ~2:00 - 2:30 min.

OR
14 min. amrap
12 push ups
12 alternating
unweighted step ups
12 jump overs,
choose an appr. obj

10 x 100 m sprints
Rest 30 - 60 sec. between sets


1st14:50 Mindy Thu, Apr 23, 2020
2nd18:48 Elizabeth Thu, Apr 23, 2020
3rd20:56 Laura M Thu, Apr 23, 2020
1st16:42 RxThomas C Thu, Apr 23, 2020
2nd27:53 Gabriel Thu, Apr 23, 2020

Thomas C16:42 Rx
75# barbell push press, 55# kb step ups to 24'
Mindy14:50
Run Combined with Tues movements
Elizabeth18:48
#25 DB single arm
Laura M20:56
2 -20 lb dB for press, 20 lb dB for step ups, 30 20 inch lateral jump overs
Gabriel27:53
50lbs for push press; 24in box; 100 burpees
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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