Daily WOD

Sat, Dec 30 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Lauren Wa

12-30-2023 PARTNER WOD


(Rounds, Sc, Fnd)
AMRAP 20 WITH A PARTNER:
- 23 box jump-overs
- 23 power snatches
- 23 overhead squats
- 23 knees-to-elbows
- 23-calorie Air Bike

Rx: 24/20, 95/65
Rx2: 24/20, 75/55
Rx3: 20/12 box step-overs, 45/35 hang power snatch, knee raises

INTENDED STIMULUS
- 3+ rounds.
- Smaller, faster sets split with a partner; one person works while the other rests.
- Light loads; athletes use both muscle and power snatches.


1st3+90 ScKatie E Sat, Dec 30, 2023
2nd3 ScLindsey H Sat, Dec 30, 2023
Robbie Sat, Dec 30, 2023
3rd2+60 ScLindsey C Sat, Dec 30, 2023
Kelly S Sat, Dec 30, 2023
1st3+90 RxThomas C Sat, Dec 30, 2023
2nd3+72 RxJackson Sat, Dec 30, 2023
Jeremy Sat, Dec 30, 2023
3rd4 ScCarson C Sat, Dec 30, 2023

Thomas C3+90 Rx
W/ Katie
Jeremy3+72 Rx
W/ Jackson (30”, 24 reps)
Jackson3+72 Rx
W/ Jeremy (30”, 24 reps)
Carson C4 Sc
W/ Chase
Katie E3+90 Sc
W/ Thomas
Robbie3 Sc
W/ Lindsey H.
Lindsey H3 Sc
W/ Robbie
Kelly S2+60 Sc
W/ Lindsey C.
Lindsey C2+60 Sc
W/ Kelly
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


a month ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

melinda f


4 weeks 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 weeks 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!

Megan McCarthy


4 weeks 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!

Dale Auten


a year 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