Daily WOD

Thu, Jan 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
240104 STRENGTH240104 OPTIONAL COMPETE REST DAY

240104 STRENGTH


(Weight)
FOR LOAD:
10-10-7-7-4-4-1-1:
Back squat

INTENDED STIMULUS
- Heavy day relative to each athlete's capacity.
- Build in load across as many sets as possible.
- 10 reps around 50% of 1-rep-max.
- 7 reps around 60%.
- 4 reps around 70%.
- 1 rep around 80%+.


1st185 RxKatie E Thu, Jan 4, 2024
2nd175 RxJenn Thu, Jan 4, 2024
Mari Thu, Jan 4, 2024
Lindsey C Thu, Jan 4, 2024
3rd160 RxHarley Thu, Jan 4, 2024
1st435 RxJeremy Thu, Jan 4, 2024
2nd405 RxTom Thu, Jan 4, 2024
3rd365 RxCooper T Thu, Jan 4, 2024

Jeremy435 Rx
Tom405 Rx
Cooper T365 Rx
Andrew345 Rx
Thomas C325 Rx
Matias295 Rx
Ian N265 Rx
Katie E185 Rx
Lindsey C175 Rx
Mari175 Rx
Jenn175 Rx
Harley160 Rx
Robbie150 Rx
95/105/125/150
Erika R145 Rx
Alison115 Rx
Elizabeth115 Rx
Kelly S115 Rx
Jessica L95 Rx
Kelley95 Rx
Kelly P85 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

Denisha Beasley


4 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

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

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

Emily Bowling


4 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

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