DAILY WOD

Wed, Sep 1 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
Gymversary: Carlie(1)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)

Wednesday September 1 21


(Time)
5 rounds
400 m run
1 legless rope climb
3 rope climbs

Int. Option
5 rounds
400 m run
3 rope climbs

Beg/Master’s Option
5 rounds
200 m run
10 pull-to-stands

Skill work:
4 rounds
5 GHD + :20 GHD hold

Cool down:
3 sets
:30 wrist extension stretch per side
:30 rocking calf stretch per side


1st11:22 Debra Wed, Sep 1, 2021
2nd15:25 Denise Wed, Sep 1, 2021
3rd18:30 Jemma Wed, Sep 1, 2021
1st16:09 RxJacob O Wed, Sep 1, 2021
2nd17:26 RxChase To Wed, Sep 1, 2021
3rd17:45 RxDylan F Wed, Sep 1, 2021

Jacob O16:09 Rx
Chase To17:26 Rx
Dylan F17:45 Rx
Justin T19:00 Rx
Jeremy19:42 Rx
Debra11:22
Masters
Denise15:25
600 m bike/10 standing rope pulls
Eddie17:35
200 m/plank pulls
Jemma18:30
Beginner
Taylor S19:14
J-hook practice, 200m
Dale19:47
3 partial rope climbs, J-hook practice
Cecy20:46
Intermediate
Robbie20:46
Intermediate
Nidia21:21
Interm/beginner- 3footlocks/rd
Jamie21:46
Intermediate- less rope climbs
Brittany G22:02
Mixture of legless rope climb work and not doing all of the regular rope climbs
Carlie22:18
Beginners
Kherri22:30
Intermediate
Pam23:44
200 m runs/6 1/2 rc per round
Greg U23:45
Intermeditate/some plank pulls
Jeanne24:05
foot work with rc attempts
Elizabeth24:20
5 RFT 400m run, 2 rope climbs
Kelly S24:40
4 rds at TC/28:55 rc attempts
Kirsten24:50
some 400's, some 200
Laura M24:53
Intermediate
Craig25:00
4 rounds +400 m
Ian N25:11
400 m/6 plank pulls per rd
Katie E30:37
3 plank pulls/ 5 rope attempts ea. rd- mind ya business
Mari31:20
Intermed./6 half climbs per round with focus on J-hook
Thomas CCAP Rx
4 rounds
Alice??
Foot work and RC pulls
Aniki??
rope pulls from standing
AmberlyCAP
Intermediate/J-hook
Caleb NuCAP Rx
4+400+1 leg
Dana FCAP
J-hook practice
MaddyCAP
4 rounds intermediate
Dylan HCAP
4+400 intermediate
Logan SCAP
J-Hook practice
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

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

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.

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

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