DAILY WOD

Fri, Jun 3 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: Adam & John R & Alex D
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
Friday June 3 2022 StrengthFriday June 3 2022 Metcon

Friday June 3 2022 Strength


(Weight)
OHS 5x5@ 65% 1 RM

Warm up notes:
2 min bike
Lat test on wall — palms down/palms up

Eccentric loaded chin ups 3 sets with 3 sec loading
Deep squat with rotation — hand to opp foot/free arm overhead 3x per side
PVC OHS in rack 2 sets of 10 (step more foreword at rep 5)
Plate on knee squat 4-5 x per knee @3-4 sec
Banded OHS at rig 1 set of 10

Retest Lats
Heel elevated OHS - 10 w/empty barbell


1st91 RxBrittany G Fri, Jun 3, 2022
2nd90 RxAmberly Fri, Jun 3, 2022
3rd85 RxCecy Fri, Jun 3, 2022
Heather J Fri, Jun 3, 2022
1st185 RxThomas C Fri, Jun 3, 2022
2nd175 RxJeremy Fri, Jun 3, 2022
3rd95 RxMatt Br Fri, Jun 3, 2022

Thomas C185 Rx
Jeremy175 Rx
Matt Br95 Rx
Brittany G91 Rx
Amberly90 Rx
Ian N85 Rx
Heather J85 Rx
Front Squats
Cecy85 Rx
Robbie80 Rx
Greg U75 Rx
Nidia75 Rx
Mindy75 Rx
Laura M70 Rx
Katie E65 Rx
Carlie65 Rx
Dana F65 Rx
Kent65 Rx
Mari50 Rx
Jeanne45 Rx
Rylan45 Rx
5x3
Jenn45 Rx
Pam40 Rx
Kelly S35 Rx
Stephanie35 Rx
Susie25 Rx
Alice15 Rx
CraigRehab Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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