DAILY WOD

Mon, Jun 19 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Melanie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)
6-19-2023 STRCON06-19-2023 SKILLCON06-19-2023 METCON

6-19-2023 STRCON


(Weight)
AT 0:00, 3:30 & 7:00 COMPLETE:
- 3 Back Squat @ .70 of TM
- 3 Back Squat @ .80 of TM
- 3+ Back Squat @ .90 of TM

* Don't miss the + after your last set of 3! Go for as many reps as you can with your goal being at least 3, but no more than 7.

* TM is your Training Max, calculated by taking your Max Lift from our most recent 1RM test and multiplying it by .9. For example, if my most recent 1RM was 200#, I would multiply that by .9 to get a TM of 180#. This is the number we will then base all of our other percentages on for each set.


1st210 RxKatie E Mon, Jun 19, 2023
2nd185 RxAmberly Mon, Jun 19, 2023
3rd160 RxLindsey C Mon, Jun 19, 2023
Carlie Mon, Jun 19, 2023
1st350 RxCooper T Mon, Jun 19, 2023
2nd285 RxThomas C Mon, Jun 19, 2023
3rd205 RxChase To Mon, Jun 19, 2023

Cooper T350 Rx
4
Thomas C285 Rx
6
Katie E210 Rx
6
Chase To205 Rx
4
Greg U200 Rx
7
Amberly185 Rx
6
Carlie160 Rx
6
Lindsey C160 Rx
5
Dale145 Rx
7
Harley145 Rx
7
Amanda B145 Rx
6
Jamie140 Rx
7
Trina135 Rx
7
Mindy135 Rx
Dana F135 Rx
7
Jeanne135 Rx
3
Cecy135 Rx
5
Dustin135 Rx
6
Aidan135 Rx
4
Ashleigh135 Rx
7
Robbie125 Rx
7
Julia F125 Rx
4
Hope110 Rx
6
Elizabeth95 Rx
4
Hannah Sc92 Rx
6
Pam90 Rx
4
Alice75 Rx
5
Susan55 Rx
3
Ellaree50 Rx
8
Ginny50 Rx
6
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

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

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.

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

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