DAILY WOD

Mon, Apr 4 2022

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)
4-4-2022 STRNGCON4-4-2022 METCON

4-4-2022 STRNGCON


(Weight)
IN 13 MINUTES COMPLETE
4 Sets of 6 Reps Each Set:
- Bench Press (4311)

* Build in load across all sets, but never reaching a load that is not achievable.
* (4311) means the following:
- 4 seconds eccentric phase (down)
- 3 second pause at bottom (on chest)
- 1 second concentric phase (up)
- 1 second pause at top (full extension)


1st80 RxKherri Mon, Apr 4, 2022
2nd70 RxCecy Mon, Apr 4, 2022
3rd65 RxHeather J Mon, Apr 4, 2022
Aidan Mon, Apr 4, 2022
Robbie Mon, Apr 4, 2022
Katie E Mon, Apr 4, 2022
1st195 RxThomas C Mon, Apr 4, 2022
2nd165 RxJeremy Mon, Apr 4, 2022
3rd155 RxCaleb Nu Mon, Apr 4, 2022

Thomas C195 Rx
Jeremy165 Rx
Caleb Nu155 Rx
Zach W145 Rx
Justin T140 Rx
Jacob M135 Rx
Eddie135 Rx
Hank135 Rx
Greg U115 Rx
Kent105 Rx
Dale95 Rx
Kherri80 Rx
Jordan Go75 Rx
Cecy70 Rx
Katie E65 Rx
Ian N65 Rx
Robbie65 Rx
Aidan65 Rx
Heather J65 Rx
Brittany G60 Rx
Mari55 Rx
Elizabeth50 Rx
Pam50 Rx
Susan40 Rx
Jada40 Rx
Debra35 Rx
Kelly S35 Rx
Alice35 Rx
Aniki35 Rx
Denise35 Rx
Jemma35 Rx
Nidia185
back squat
Avery75
1 rm
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.

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

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