Daily WOD

Thu, Jan 4 2024

Mon, May 26, 2025 at 8:00am MURPH
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

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

Megan McCarthy


a month 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!

melinda f


a month 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


a month 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!

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