DAILY WOD

Fri, Apr 8 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
Happy Birthday: Mariah & Cooper T
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
4-8-2022 STRNGCON4-8-2022 METCON

4-8-2022 STRNGCON


(Weight)
IN 13 MINUTES COMPLETE
4 Sets of 6 Reps Each Set:
- Front Squat (321X)

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


1st130 RxKatie E Fri, Apr 8, 2022
2nd100 RxBrittany G Fri, Apr 8, 2022
3rd97 RxCecy Fri, Apr 8, 2022
1st205 RxJeremy Fri, Apr 8, 2022
2nd175 RxThomas C Fri, Apr 8, 2022
3rd135 RxAndrew Fri, Apr 8, 2022

Jeremy205 Rx
Thomas C175 Rx
Andrew135 Rx
Katie E130 Rx
Greg U125 Rx
Brittany G100 Rx
Alex P100 Rx
Cecy97 Rx
😘😇
Jeanne95 Rx
Dana F95 Rx
Nidia95 Rx
Dylan H90 Rx
Dale85 Rx
Elizabeth65 Rx
Dustin65 Rx
Pam50 Rx
Debra45 Rx
Kelly S45 Rx
Alice45 Rx
Sarah Y35 Rx
Susan30 Rx
Aniki15 Rx
Denise15 Rx
Teri15 Rx
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

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.