Daily WOD

Tue, Oct 3 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(5)
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
10-3-2023 METCON10-3-2023 OPTIONAL COMPETE SKILL10-3-2023 MOBILITY

10-3-2023 METCON


(Weight)
5 SETS OF:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.

INTENDED STIMULUS
- Find a heavy weight and stay there for all 5 sets.
- 75-85% of 1-rep max.
- Rest 2:00 to 3:00 between sets.
- Get as many athletes upside down as possible during the post-workout skill session.
- Count any failed set as one of the 5.


1st215 RxKherri Tue, Oct 3, 2023
2nd205 RxKatie E Tue, Oct 3, 2023
3rd180 RxMari Tue, Oct 3, 2023
1st365 RxTom Tue, Oct 3, 2023
Jeremy Tue, Oct 3, 2023
2nd345 RxCooper T Tue, Oct 3, 2023
3rd305 RxThomas C Tue, Oct 3, 2023

Jeremy365 Rx
Tom365 Rx
Cooper T345 Rx
Thomas C305 Rx
Jackson295 Rx
Willy275 Rx
Ian N215 Rx
Kherri215 Rx
Katie E205 Rx
Mari180 Rx
Lindsey C165 Rx
Olivia M155 Rx
Hannah Sm135 Rx
Madison125 Rx
Keith125 Rx
Megan M125 Rx
Cecy115 Rx
Dana F115 Rx
Logan A105 Rx
Hope105 Rx
Kelly S95 Rx
Hannah Sc85 Rx
Rebecca P45 Rx
Kelly P35 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

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

melinda f


a week 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

Lyndsie Williams


a week 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!

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


a week 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!