DAILY WOD

Mon, Dec 7 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 (7 days ago)

Monday 12720 metcon


(Time)
For time:
4 rounds
30 barbell back
rack step ups,
45/35
20 hang power
snatch, 45/35
15/10 push ups
400 m run

Step up box height
based on height.
Use a box or build
plates so that when
foot is on the box, knee is right
at hip.


1st15:24 RxMari Mon, Dec 7, 2020
2nd18:51 RxRylee Mon, Dec 7, 2020
3rd19:08 RxBrittany G Mon, Dec 7, 2020
1st19:29 RxAlex A Mon, Dec 7, 2020
2nd20:11 RxJeremy Mon, Dec 7, 2020
3rd20:31 RxThomas C Mon, Dec 7, 2020

Mari15:24 Rx
Rylee18:51 Rx
Brittany G19:08 Rx
Alex A19:29 Rx
Jeremy20:11 Rx
Thomas C20:31 Rx
Maddy20:37 Rx
Zach W20:51 Rx
Laura M20:56 Rx
Craig20:59 Rx
Jamie21:04 Rx
Logan S21:04 Rx
Amberly21:06 Rx
19-20” step up on bench. Full of regrets
Cecy21:33 Rx
Diane23:02 Rx
Jeanne23:19 Rx
Hank23:20 Rx
Justin U23:32 Rx
Renee23:44 Rx
Jordan F23:45 Rx
Justin T23:56 Rx
500m row
Erika R24:06 Rx
6.5 laps
Nidia24:35 Rx
Brian25:24 Rx
Dale25:41 Rx
500 m row
Dylan H25:46 Rx
Naomi25:50 Rx
Gabriel25:57 Rx
Donnie26:59 Rx
Greg U28:57 Rx
500m row
Bob W34:57 Rx
Robbie18:15
45#/22 step ups/14 snatch per rd
Ian N21:12
15#
Dana F22:03
scaled
Alice22:32
25#/knee
Pam22:32
scaled
Jemma25:28
500m row, 15#
Eddie26:15
Knee pushups
Susan26:20
20#/knee pu
Stephanie27:10
row, knee push-up
Carlie27:30
Knee pu
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

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