DAILY WOD

Mon, Oct 30 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
10-30-2023 STRCON10-30-2023 OPTIONAL COMPETE STAMINA10-30-2023 OPTIONAL COMPETE ACCESSORY

10-30-2023 STRCON


(Weight)
10 down to 1:
Bench press
– Add load every set.
– Rest as needed.

INTENDED STIMULUS
- Heavy day, relative to each athlete's capacity.
- Add load as the bench press reps decrease.
- Due to the high volume leading up to the single rep, this will not be a 1-rep max day; the final rep should still be a challenge.
- Perform a new set every 3:00.


1st150 RxKherri Mon, Oct 30, 2023
2nd135 RxMarnie Mon, Oct 30, 2023
3rd130 RxJulia F Mon, Oct 30, 2023
1st335 RxJackson Mon, Oct 30, 2023
2nd300 RxAndrew Mon, Oct 30, 2023
3rd245 RxThomas C Mon, Oct 30, 2023

Jackson335 Rx
Andrew300 Rx
Thomas C245 Rx
Justin T225 Rx
Willy225 Rx
135/145/155/165/175/185/195/205/215/225
Cooper T210 Rx
Zach W205 Rx
Matias185 Rx
Greg U175 Rx
Matt Br175 Rx
Eddie155 Rx
Kherri150 Rx
Dale140 Rx
Marnie135 Rx
Julia F130 Rx
Lindsey C115 Rx
Cecy100 Rx
Megan M100 Rx
Laura M100 Rx
Jamie95 Rx
Alison92 Rx
Mindy90 Rx
Kelly S90 Rx
Sarah Y90 Rx
Sophia90 Rx
Taylor T90 Rx
Madison90 Rx
Diane85 Rx
Robbie85 Rx
3 reps
Dana F85 Rx
Carlie85 Rx
Jeanne80 Rx
Eliana80 Rx
Erika R75 Rx
Trina70 Rx
Elizabeth70 Rx
Pam70 Rx
Alice65 Rx
Susan50 Rx
Aniki40 Rx
Ginny35 Rx
Debra10 Rx
1 arm DB
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

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

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

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