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
Happy Birthday: Nidia
Most Recent Benchmark:
GRACE on Jan 13, 2026 (9 days ago)
3-9-2023 METCON3-9-2023 WARMUP

3-9-2023 METCON


(Time, Rx2, Rx3)
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 Rx2
20#
Matias18:13 Rx2
40#
Jeanne19:16 Rx2
20#
Patrick19:58 Rx2
Jacob M20:35 Rx2
40#
Gabrielle11:00 Rx3
Knees #20
Elizabeth12:06 Rx3
Rx3 knees
Ian N14:26 Rx3
20#, Banded Bar Dips
Cole E15:18 Rx3
40#, 20”
Kelly S15:31 Rx3
20#, knees
Eliana16:21 Rx3
20#
Alison17:23 Rx3
20#, knees
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

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

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.

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