Daily WOD

Thu, Mar 9 2023

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
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3-9-2023 METCON3-9-2023 WARMUP

3-9-2023 METCON


(Time, Sc, Fnd)
COMPLETE FOR TIME
1 ROUND OF:
- 30 slam ball push-up + pull through
- 30 alternating step ups w/ slam ball
- 1 minute rest
2 ROUNDS OF:
- 15 slam ball push-up + pull through
- 15 alternating step ups w/ slam ball
- 1 minute rest
3 ROUNDS OF:
- 10 slam ball push-up + pull through
- 10 alternating step ups w/ slam ball
- 1 minute rest

Rx: 50/30, 24/20”
Rx2: 40/20, 24/20”
Rx3: 30/ 10, 20/16

Extra Challenge: Swap push-up + pull through with Bar or Ring Dips and cut reps down to 21/11/7


1st11:00 RxMari Thu, Mar 9, 2023
2nd14:32 RxKatie E Thu, Mar 9, 2023
3rd17:16 RxLaura M Thu, Mar 9, 2023
1st10:02 RxWilly Thu, Mar 9, 2023
2nd12:14 RxJackson Thu, Mar 9, 2023
3rd13:31 RxThomas C Thu, Mar 9, 2023

Willy10:02 Rx
Mari11:00 Rx
Jackson12:14 Rx
Thomas C13:31 Rx
Ring Dips
Katie E14:32 Rx
Laura M17:16 Rx
Cecy14:55 Sc
20#
Matias18:13 Sc
40#
Jeanne19:16 Sc
20#
Patrick19:58 Sc
Jacob M20:35 Sc
40#
Gabrielle11:00 Fnd
Knees #20
Elizabeth12:06 Fnd
Rx3 knees
Ian N14:26 Fnd
20#, Banded Bar Dips
Cole E15:18 Fnd
40#, 20”
Kelly S15:31 Fnd
20#, knees
Eliana16:21 Fnd
20#
Alison17:23 Fnd
20#, knees
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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melinda f


4 weeks 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

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a month ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Megan McCarthy


4 weeks 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!

Lyndsie Williams


4 weeks 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!

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