DAILY WOD

Thu, Jan 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (9 days ago)
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

86 reviews

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

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

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

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.

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