DAILY WOD

Thu, Nov 19 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 (3 days ago)
Thursday 11-19-20 StrengthThursday Nov 19 20 Recovery wod

Thursday 11-19-20 Strength


(Weight)
Bench Press
3-3-3-3-3

Start around 70% and go up to no more than 90%

Perform sets of 8-12 DB rows per side between each set and after the last set for a total of 5 sets at a mod. heavy weight.


1st120 RxStephanie Thu, Nov 19, 2020
2nd110 RxNaomi Thu, Nov 19, 2020
3rd100 RxRylee Thu, Nov 19, 2020
1st270 RxThomas C Thu, Nov 19, 2020
2nd245 RxJordan F Thu, Nov 19, 2020
3rd210 RxJustin U Thu, Nov 19, 2020

Thomas C270 Rx
Jordan F245 Rx
Justin U210 Rx
Zach W200 Rx
Eddie155 Rx
Gabriel145 Rx
Stephanie120 Rx
Naomi110 Rx
Rylee100 Rx
Laura M95 Rx
Jeanne90 Rx
Logan S90 Rx
Dana F85 Rx
Jamie85 Rx
Brittany G80 Rx
Carlie75 Rx
Connie70 Rx
Taylor S70 Rx
Josiah45 Rx
Craig275
2 reps, 3rd assisted
Bob C245
Deadlift x 2 reps
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.

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

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

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