DAILY WOD

Wed, Jul 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
Happy Birthday: Alicia
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)

Wednesday July 14 21


(Time)
For time:

Perform 3 BMU every
5 min

50 slam balls, 30/20
50 ring rows
50 Bench jump overs (face the bench and clear it as you jump over)
100 abmat sit ups
50 wall balls, 20/14
50 single leg kb deadlift, 53/35 (25 per side)
50 kettle bell snatch, 53/35 (25 per side)
100 skater lunges (50 per side)

Sub regular box jumps for bench jump overs
Sub 3 chest to bar/3 dips for the 3 BMU or 3 jumping box BMU or 3 banded BMU

**masters — 70 and 35 reps


1st17:52 Aniki Wed, Jul 14, 2021
2nd22:31 Debra Wed, Jul 14, 2021
3rd27:12 Melissa B Wed, Jul 14, 2021
1st24:57 RxDylan F Wed, Jul 14, 2021
2nd28:40 RxJeremy Wed, Jul 14, 2021
3rd28:53 RxChase To Wed, Jul 14, 2021

Dylan F24:57 Rx
Jeremy28:40 Rx
Chase To28:53 Rx
Aniki17:52
Masters
Debra22:31
scaled
Jud26:35
Scaled KB snatch and BMU
Melissa B27:12
scaled
Sarah Y28:06
scaled
Jamie28:14
Box mu
Dale28:14
Step ups 35# KB, pull-ups/dips
Robbie28:40
Box bmu
Susan28:45
Masters
Kherri29:33
Box MU
Alice29:42
Masters
Amberly29:53
Banded BMU, only 50 sit-ups on accident
Carlie29:56
26#, box mu
Matt Br31:00
scaled
Cecy31:15
Sc: box bmu, bench jump overs
Logan S31:35
Box BMU
Reece31:44
Banded Pull-up/dip, 25# KB, 10# wb
Elizabeth32:00
#10 WB, #22 KBSnatch, 9jumping c2b and 9 dips
Dylan H32:34
scaled
Mariah32:40
Banded c2b/dips, 12# wb, 26# kb, assisted bench hops, reverse lunges
Zach W32:45
Box MU, PROM wb
Diane33:03
Mod wod
Greg U33:36
scaled
Laura M34:12
Box MU
Katie E34:59
Assisted bench jump overs/ JPU-dips for BMU
Pam38:13
Full reps/sc.weight and BMU and BJO
Thomas CCAP Rx
35:00 - I quit at 20 skater lunges; that workout caused visceral anger in me
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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