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
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

98 reviews

Lyndsie Williams


4 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!

Megan McCarthy


4 weeks 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

Cayla Brantley


a month 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

melinda f


4 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