Daily WOD

Mon, Jun 19 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Melanie
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

98 reviews

Megan McCarthy


3 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!

melinda f


3 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

Cayla Brantley


4 weeks 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

Lyndsie Williams


3 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