Daily WOD

Wed, Jul 5 2023

Mon, May 26, 2025 at 8:00am MURPH
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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2 months 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

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2 months ago

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a year ago

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2 months ago

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2 months 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