Daily WOD

Mon, Jul 10 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Olivia M
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (5 days ago)
7-10-2023 STRCON7-10-2023 SKILLCON 17-10-2023 METCON7-10-2023 SKILLCON 2

7-10-2023 STRCON


(Weight)
AT 0:00, 3:00 & 6:00 COMPLETE:
- 5 Back Squats @ .65 of TM + 10#
- 5 Back Squats @ .75 of TM + 10#
- 5 Back Squats @ .85 of TM + 10#

NOTES: TM is 90% of your 1RM. For this next four weeks our percentages will be based off of our TM + 10 pounds. So if my TM is 180, for the next four weeks my working max will be 180 + 10, which is 190. Then I will multiple that by my percentages for the day.


1st205 RxKatie E Mon, Jul 10, 2023
2nd185 RxAmberly Mon, Jul 10, 2023
3rd175 RxBreanna Mon, Jul 10, 2023
1st335 RxTom Mon, Jul 10, 2023
2nd305 RxCooper T Mon, Jul 10, 2023
3rd295 RxJoe Mon, Jul 10, 2023

Tom335 Rx
Cooper T305 Rx
Joe295 Rx
Thomas C275 Rx
Grant275 Rx
Matt Br205 Rx
Katie E205 Rx
Greg U195 Rx
Chase To195 Rx
Amberly185 Rx
Breanna175 Rx
Dylan H170 Rx
Brittany S165 Rx
Connor165 Rx
Nicole Ha155 Rx
Harley150 Rx
Trina145 Rx
Dale145 Rx
Jamie145 Rx
Dana F140 Rx
Cecy140 Rx
Robbie140 Rx
Jeanne135 Rx
Julia F120 Rx
Laura M120 Rx
90/105/120
Kelly S120 Rx
Eddie115 Rx
Ethan115 Rx
Elizabeth106 Rx
Debra105 Rx
Pam92 Rx
Abby75 Rx
Aniki55 Rx
Ginny55 Rx
Susan45 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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melinda f


2 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

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

Megan McCarthy


2 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!

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2 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!

Cayla Brantley


3 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