Daily WOD

Tue, Oct 3 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(5)
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
Madison S125 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

98 reviews

melinda f


3 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

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Megan McCarthy


3 months 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!