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:
Deadlift Max on Feb 20, 2026 (22 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

93 reviews

melinda f


a week ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Dale Auten


a year 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

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!