DAILY WOD

Sat, Oct 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
Most Recent Benchmark:
GRACE on Jan 13, 2026 (19 days ago)

Saturday partner wod October 8 2022


(Time)
Cash In:
50 pull ups

Then:
400m Med Ball Carry (20/14)
40 Push Press (95/65)
40 Back Squats (95/65)
40 Med Ball Sit-Ups (20/14)

300m Med Ball Carry
30 Push Press
30 Back Squats
30 Med Ball Sit-Ups

200m Med Ball Carry
20 Push Press
20 Back Squats
20 Med Ball Sit-Up

100m Med Ball Carry
10 Push Press
10 Back Squats
10 Med Ball Sit-Ups

*One person working at a time on
push press and front squats,
breaking up the reps as needed.
Med ball sit ups = pass ball off to
the partner for each rep. Both
partners run together, can
alternate who carries the ball.


1st26:10 Kelly S Sat, Oct 8, 2022
Katie E Sat, Oct 8, 2022

Katie E26:10
RX except for those DUMB pull-ups🙄 w/Kelly
Kelly S26:10
Banded pull-ups, Rx weights. w/ Katie
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

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

Thomas Bryant


11 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

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.