DAILY WOD

Mon, Jun 26 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Lyndsie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
6-26-2023 STRCON6-26-2024 SKILLCON6-26-2023 METCON

6-26-2023 STRCON


(Weight)
AT 0:00, 3:30 & 7:00 COMPLETE:
- 5 Back Squat @ .75 of TM
- 3 Back Squat @ .85 of TM
- 1+ Back Squat @ .95 of TM

* Don't miss the + after your last set of 1! Go for as many reps as you can with your goal being at least 1, but no more than 3.

* 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.


1st220 RxKatie E Mon, Jun 26, 2023
2nd215 RxTrina Mon, Jun 26, 2023
3rd170 RxLindsey C Mon, Jun 26, 2023
1st345 RxTom Mon, Jun 26, 2023
2nd300 RxJackson Mon, Jun 26, 2023
Thomas C Mon, Jun 26, 2023
Justin T Mon, Jun 26, 2023
3rd245 RxMatias Mon, Jun 26, 2023

Tom345 Rx
3
Justin T300 Rx
2 reps
Thomas C300 Rx
3
Jackson300 Rx
1
Matias245 Rx
2 reps
Katie E220 Rx
3 reps
Trina215 Rx
2
Greg U210 Rx
4 reps
Matt Br200 Rx
Dylan H195 Rx
3 reps
Lindsey C170 Rx
3 reps
Dale165 Rx
3
Nicole Ha155 Rx
2 reps
Jeanne140 Rx
3 reps
Dana F140 Rx
3 reps
Cecy140 Rx
3 reps
Sarah Y135 Rx
2 reps
Laura M130 Rx
3. 105/115/130
Naomi125 Rx
3
Abby120 Rx
3
Alison115 Rx
2 reps
Ethan115 Rx
3
Debra100 Rx
Elizabeth100 Rx
3
Hannah Sc100 Rx
3
Jemma95 Rx
2 reps
Pam95 Rx
4 reps
Lisa60 Rx
4 reps
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

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

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.

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

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