DAILY WOD

Mon, Jul 10 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Olivia M
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 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)


5.0

86 reviews

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

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

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

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