DAILY WOD

Mon, Sep 13 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 (8 days ago)
Monday September 13WORK YOUR WEAKNESSES 101121Monday September 13 Strength

Monday September 13


(Time)
For Time RX:
21 Back Squats (bodyweight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

For Time Intermediate:
21 Back Squats (1/2 body
weight)
3 Rope Climbs (15-ft.)
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs

For Time Beginner:
21 Back Squats (1/4 body
weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand


MOVEMENT SCALING OPTIONS
Back Squat | Reduce load
Rope Climb | Reduce reps, Strict Pull-ups, Ring Row Climb, Pull-to-stands


1st21:18 RxBrittany G Mon, Sep 13, 2021
2nd3:16 Debra Mon, Sep 13, 2021
3rd4:38 Stephanie Mon, Sep 13, 2021
1st8:46 RxDylan F Mon, Sep 13, 2021
2nd10:15 RxIsaac Mon, Sep 13, 2021
3rd13:56 RxThomas C Mon, Sep 13, 2021

Dylan F8:46 Rx
Isaac10:15 Rx
Thomas C13:56 Rx
From rack
Chase To14:26 Rx
From rack
Trey G19:07 Rx
From the rack
Brittany G21:18 Rx
Took the bar from the rack/ Trying to get better at the J-Hook
Debra3:16
Ring grips, #50
Stephanie4:38
Ring grips, #75
Jemma5:21
Ring grips
Jada6:01
Ring grips (injury)
Kirsten6:22
#45/plank pulls
Abbie W6:26
Beginner
Justice6:52
Beginner
Aniki7:15
#55/Ring row climbs 21-15-9
Laura M7:28
Intermediate, J-hook practice
Clay C7:40
Intermediate, #95
Alex C7:40
Beginner, #35
Melissa B7:40
Strict pull-ups
Jud7:50
Strict pull-ups
Diane7:50
75#/Int. RC
Sarah Y7:58
Beginner
Nidia8:30
#115/Int. RC
Aidan9:14
75#, 1/2 rope climbs (5, 3, 1)
Mari9:20
#85/Int.RC
Robbie9:24
90#/5-3-1 RC
Ian N9:47
#85/plank pulls
Carlie9:55
Intermediate, j-hook practice
Craig10:15
#135/Ring rows
Elizabeth10:28
#65, intermediate
Alice10:37
#55/RC Footwork
Trina11:10
Intermediate, banded strict pull-ups
Jenn11:11
#100/Int. RC
Jeanne11:15
100#/RCA
Greg U11:30
#120/Int. RC
Cecy11:39
21-15-9 100# BS, 5-3-1 Jhook RC
Jamie11:40
J-hook practice
Denise11:52
#55/ring rows
Justin T11:55
#155
Eddie12:18
J-hook practice
Kherri12:28
5-3-2 rope climbs, #160
Dana F14:19
Intermediate, J-hook practice
AmberlyCAP Rx
155 lbs sucks being heavy. 2/5 rope climbs completed second round
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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.

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