Daily WOD

Tue, Nov 7 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Tori
11-07-2023 STRCON11-07-2023 POST WOD SKILL11-07-2023 OPTIONAL COMPETE

11-07-2023 STRCON


(Weight)
5 Sets For Load:
- 3 split jerks
– Lift once every 3:00.

Rx/Rx2: As written
Rx3: 5 split jerks focusing on mechanics

INTENDED STIMULUS
- Build to a heavy 3-rep split jerk.
- Advanced athletes should start at around 80-90% of 1-rep max.
- Beginner athletes should start around 70% of 1-rep max, if known.
- Rest 2:00-3:00 between sets.


1st180 RxKherri Tue, Nov 7, 2023
2nd130 RxHannah Sm Tue, Nov 7, 2023
3rd115 RxMari Tue, Nov 7, 2023
1st245 RxJackson Tue, Nov 7, 2023
2nd235 RxThomas C Tue, Nov 7, 2023
3rd215 RxCaleb No Tue, Nov 7, 2023
Willy Tue, Nov 7, 2023

Jackson245 Rx
Thomas C235 Rx
Willy215 Rx
Caleb No215 Rx
Cooper T205 Rx
Kherri180 Rx
Ian N150 Rx
Hannah Sm130 Rx
135# for 2, PR overhead
Mari115 Rx
Dustin110 Rx
Keith95 Rx
Erika R95 Rx
Taylor T95 Rx
Kelly S90 Rx
Sophia85 Rx
Cecy80 Rx
Elizabeth75 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

melinda f


4 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

Lyndsie Williams


4 months 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!

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