DAILY WOD

Fri, Oct 13 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
10-13-2023 METCON10-13-2023 OPTIONAL COMPETE ACCESSORY 210-13-2023 MOBILITY

10-13-2023 METCON


(Weight)
FOR LOAD:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.

INTENDED STIMULUS
- The 10-rep front squat should be about 70-80% of each athlete's 1-rep max.
- The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
- The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.
- Scale load first, prioritizing full range of motion.
- If you cannot move through full range of motion, find the end range without load, and then use a box for a consistent target as you add load.
- Newer athletes can also work through higher sets of reps with DB front squats or goblet squats.


1st125 RxAidan Fri, Oct 13, 2023
Katie E Fri, Oct 13, 2023
2nd110 RxLindsey C Fri, Oct 13, 2023
Hannah Sm Fri, Oct 13, 2023
3rd105 RxHarley Fri, Oct 13, 2023
1st235 RxZach W Fri, Oct 13, 2023
2nd225 RxJustin T Fri, Oct 13, 2023
3rd205 RxJackson Fri, Oct 13, 2023

Zach W235 Rx
Justin T225 Rx
Jackson205 Rx
Matias165 Rx
Ian N160 Rx
Dale140 Rx
Katie E125 Rx
Aidan125 Rx
Hannah Sm110 Rx
Lindsey C110 Rx
Harley105 Rx
Mindy95 Rx
Trina95 Rx
Erika R95 Rx
Megan M85 Rx
Kelly S70 Rx
Alison70 Rx
Diane70 Rx
Pam65 Rx
Alice40 Rx
Susan40 Rx
Mari165
backsquat
Elizabeth90
Back squats
Breanna65
strict press
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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.

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

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

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