DAILY WOD

Wed, Jul 5 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
DIANE on Jan 1, 2026 (12 days ago)
07-05-2023 STRCON07-05-2023 SKILLCON 107-05-2023 SKILLCON 207-05-2023 METCON

07-05-2023 STRCON


(Weight)
AT 0:00, 2:00 & 4:00 COMPLETE:
- 5 Strict Press @ .40 of TM
- 5 Strict Press @ .50 of TM
- 5 Strict Press @ .60 of TM

* This week is going to be a deload week before ramping up for another 4 week cycle on these lifts. This means that we hit lighter loads this week, and then next week we will take our training max and add 10 lbs to it, and that will be our new TM to use moving forward for the next 4 weeks.

* 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.


1st75 RxBrittany S Wed, Jul 5, 2023
2nd60 RxCecy Wed, Jul 5, 2023
3rd55 35/45/55 RxLaura M Wed, Jul 5, 2023
1st145 RxJacob G Wed, Jul 5, 2023
2nd115 RxZach W Wed, Jul 5, 2023
3rd100 RxThomas C Wed, Jul 5, 2023
Matias Wed, Jul 5, 2023

Jacob G145 Rx
Zach W115 Rx
Matias100 Rx
Thomas C100 Rx
Grant95 Rx
Joe95 Rx
Tom90 Rx
Connor85 Rx
Greg U75 Rx
Brittany S75 Rx
Dale75 Rx
44,60,75
Cecy60 Rx
Ethan60 Rx
Laura M55 35/45/55 Rx
Trina55 Rx
Lindsey C55 Rx
Aidan55 Rx
Katie E50 Rx
Dana F50 Rx
Robbie50 Rx
Jamie50 Rx
Abby50 Rx
Jeanne45 Rx
Alison45 Rx
Debra40 Rx
Elizabeth35 Rx
Pam35 Rx
Alice35 Rx
Hannah Sc35 Rx
Susan30 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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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

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

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