Daily WOD

Mon, Apr 8 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Mariah & Cooper T & Ryan B
20240408 METCON20240408 OPTIONAL COMPETE SKILL20240408 OPTIONAL COMPETE ACCESSORYOther Results

20240408 METCON


(Weight, Int)
From 0:00-10:00:
For time:
1,600-m run

10:00-20:00:
Build to a 5-rep-max bench press.

Rx2: 800m run

INTENDED STIMULUS
- Hard 1-mile run effort followed by a heavy 5-rep bench press.
- Around 5 sets to build to a heavy 5-rep bench press.
- 2:00 rest between bench press sets.


1st135 RxMarnie Mon, Apr 8, 2024
2nd120 RxNidia Mon, Apr 8, 2024
Julia F Mon, Apr 8, 2024
3rd105 RxLindsey C Mon, Apr 8, 2024
1st295 RxAndrew Mon, Apr 8, 2024
2nd285 RxJackson Mon, Apr 8, 2024
3rd250 RxCarson C Mon, Apr 8, 2024

Andrew295 Rx
Jackson285 Rx
#300 for 3 😃😃
Carson C250 Rx
Thomas C245 Rx
Justin T240 Rx
Jeremy235 Rx
Timothy230 Rx
Caleb Nu225 Rx
Jason B205 Rx
Blake P195 Rx
Cooper T185 7:53 Mile Rx
Ben S185.5 Rx
Matias185 Rx
Adam165 Rx
Greg U145 Rx
Marnie135 Rx
145x4
Diego135 Rx
Dale125 Rx
Julia F120 Rx
Nidia120 Rx
8:14 mile
Lindsey C105 Rx
8:48 mile
Alison95 Rx
100 for 3
Jessica L95 Rx
8.09 mile
Katie E90 Rx
Laura M90 Rx
95x3. 11:20 mile
Robbie85 Rx
Emilie85 Rx
Christine82 Rx
Cecy80 Rx
85.3
Hope80 Rx
Erika R80 Rx
Chelsea80 Rx
Erin P77.5 Rx
Aubrey77.5 Rx
Trina75 Rx
Maddy75 Rx
Diane75 Rx
80 for 4, 10:03 mile
Dana F75 Rx
Elizabeth65 Rx
70 for 4
Pam65 Rx
Debra15 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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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

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

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

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

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!