DAILY WOD

Thu, May 4 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: Trey W
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
5-4-2023 METCON5-4-2023 OPTIONAL RUNCON

5-4-2023 METCON


(Weight, Rx2, Rx3)
30 MIN EMOM OF:
MIN 1 & 2: 40 Second Single Leg RDL + Side Lunge
MIN 3: 30 Second Bear Crawl Hold
MIN 4: 10 Jumping Air Squats + 10 V-ups
MIN 5: 30 Second Superman Hold

Rx: 50/35
Rx2: 40/25
Rx3: 30/15

SCORE: Weight used on the single leg RDLs + side lunges
NOTES: This is another week of just getting the work done without worrying about the score. There is a score, but it is only for a recommendation of what weights you are using, not to try and 'beat' someone else. Have fun!


1st35 RxDana F Thu, May 4, 2023
Lindsey C Thu, May 4, 2023
Katie E Thu, May 4, 2023
2nd15 RxAbby Thu, May 4, 2023
3rd25 Rx2Cecy Thu, May 4, 2023
1st50 RxThomas C Thu, May 4, 2023
Jeremy Thu, May 4, 2023
Jacob M Thu, May 4, 2023
2nd40 RxIan N Thu, May 4, 2023

Jacob M50 Rx
Jeremy50 Rx
Thomas C50 Rx
Ian N40 Rx
Katie E35 Rx
Lindsey C35 Rx
Dana F35 Rx
Abby15 Rx
PREGO MODS!!
Cecy25 Rx2
Mari15 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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