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:
GRACE on Jan 13, 2026 (5 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

86 reviews

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

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

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