DAILY WOD

Wed, Apr 14 2021

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 (4 days ago)

Wednesday April 14 21 QF WOD 2


(Time)
For Time (20 min CAP):
60 ghd sit ups
6 rope climbs
60 pistols
50 ghd sit ups
5 rope climbs
50 pistols
40 ghd sit ups
4 rope climbes
40 pistols
30 ghd sit ups
3 rope climbs
30 pistols

Scaling options:
(SUB sit ups
for ghds -- everyone should do this
unless you're are truly conditioned
for high volume ghds.
SUB air squats for pistols
Reduce # of RC to 4/3/2/1


1st40:00 RxAmberly Wed, Apr 14, 2021
2nd16:04 Robbie Wed, Apr 14, 2021
3rd16:37 Elizabeth Wed, Apr 14, 2021
1st20:00 RxJacob O Wed, Apr 14, 2021
Caleb Nu Wed, Apr 14, 2021
2nd9:41 Alex A Wed, Apr 14, 2021
3rd16:36 Dale Wed, Apr 14, 2021

Caleb Nu20:00 Rx
60/6/60 - 50/5/15
Jacob O20:00 Rx
39/50 pistols
Amberly40:00 Rx
60/50/40/30 + 13:13 @time cap 30 ghd+1 rope
Alex A9:41
40/30/20/10; sit-up, 2x s.pull-up, air squat
Robbie16:04
scaled
Dale16:36
scaled
Elizabeth16:37
Sub- sit-ups, air squats and 16-12-8-4: jumping pull-ups and knee raises
Kensley16:50
Banded Pull-ups, abmat, air squats
Abbie W17:20
scaled, a couple rope climbs, banded pu, assisted pistols 40/30/20/10
Pam17:45
scaled
Greg U17:54
Strict pull-ups, air squat, abmat sit-ups
Justice18:01
scaled
Chase To19:00
Scaled (40/4/40-30/3/30-20/2/20-10/1/10)
Dana F20:00
Finished 40 sit ups; pistols to bench, split ghd/abmat
Justin U20:00
4/3/2 rope climbs, 4 pistols
Zach W20:00
12 air squats in 40; rope pulls, ab mat, air squats
Jamie20:00
8 pullups in 40; Banded pull up
Tim A20:00
40 ghds! Squats, ghd/body levers
Alice20:10
scaled
Susan21:25
scaled
Debra22:17
scaled
Carlie23:10
scaled
Jeanne23:11
scaled
Mariah26:11
scaled
Katie E27:16
scaled
Jordan F27:24
scaled
Rylee30:25
scaled
Cecy30:33
GHD, Rope Climbs, 16”Box pistol with 35# plate (60/6/60,50/5/50,40/4/40,30/3/30)
Bob C30:59
scaled
Diane32:48
scaled (sit-up, air squat, ALL rope climbs)
Laura M35:58
Sit-ups 60/6/30, 50/5/25, 40/4/20, 30/3/15
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

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

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

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.