Daily WOD

Fri, May 10 2024

Mon, May 26, 2025 at 8:00am MURPH
20240510 METCON20240510 POST-WOD SKILL20240510 OPTIONAL COMPETE STRENGTH II20240510 OPTIONAL COMPETE STAMINAMURPH PREP CHALLENGE

20240510 METCON


(Time, Int, Sc)
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

Rx2: 95/135
Rx3: 55/75

INTENDED STIMULUS
Heavy sprint workout.
3:00-5:00.
Deadlifts unbroken until the last rep.
Hang power cleans in 1-3 sets.
Front squats in 1-2 sets.


1st2:39 RxNidia Fri, May 10, 2024
2nd3:21 RxKherri Fri, May 10, 2024
3rd5:45 RxMari Fri, May 10, 2024
1st3:06 RxJeremy Fri, May 10, 2024
2nd4:55 RxThomas C Fri, May 10, 2024
3rd5:25 RxCarson C Fri, May 10, 2024

Nidia2:39 Rx
Jeremy3:06 Rx
Kherri3:21 Rx
Thomas C4:55 Rx
Carson C5:25 Rx
Mari5:45 Rx
Jackson7:59 Rx
Andrew2:50 Int
Blake P3:07 Int
Marnie3:34 Int
105
Breanna4:16 Int
Harley4:33 Int
Ian N4:41 Int
Stephen5:10 Int
Jason B5:11 Int
Tom7:40 Int
Kelley2:15 Sc
65#
Maddy2:25 Sc
65#
Dale2:54 Sc
105
Trina3:02 Sc
65#
Elizabeth3:16 Sc
Christine3:18 Sc
70
Chelsea3:20 Sc
65
Mindy3:24 Sc
65#
Kelly S4:14 Sc
65
Eddie4:35 Sc
95
Greg U4:37 Sc
105
Mariah4:40 Sc
70
Dana F4:56 Sc
75
Matt Br5:22 Sc
105
Scott P6:50 Sc
85
Aniki3:07
20
Alice5:00
35
Susan5:55
35
Pam7:11
35
Debra✔️
scaled
Katie E✔️ Int
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Megan McCarthy


2 months 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!

Lyndsie Williams


2 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!

melinda f


2 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

Cayla Brantley


2 months 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