DAILY WOD

Fri, Aug 9 2024

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Kelly S(3) & Harley(2)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
20240809 STRENGTH20240809 METCON20240809 OPTIONAL COMPETE STRENGTH

20240809 STRENGTH


(Weight)
For load in 20:00:
Clean and Jerk
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%

NOTES
- Welcome to week four of our Strength I cycle.
- Use the recent 1-rep-max from 7/12/2024 to find your percentages.
- Rest as needed between sets.


1st125 RxLindsey H Fri, Aug 9, 2024
2nd115 RxLindsey C Fri, Aug 9, 2024
Amberly Fri, Aug 9, 2024
3rd105 RxLaura M Fri, Aug 9, 2024
1st235 RxJeremy Fri, Aug 9, 2024
2nd225 RxJustin T Fri, Aug 9, 2024
3rd205 RxThomas C Fri, Aug 9, 2024
Tyler W Fri, Aug 9, 2024

Jeremy235 Rx
Justin T225 Rx
Tyler W205 Rx
Thomas C205 Rx
Justin U195 Rx
Jason185 Rx
Tom175 Rx
Chad165 Rx
Matias135 Rx
Kyle135 Rx
Lindsey H125 Rx
Amberly115 Rx
Lindsey C115 Rx
Eddie115 Rx
Greg U105 Rx
Bob C105 Rx
Dale105 Rx
Laura M105 Rx
70/85/105
Tricia95 Rx
Kelley95 Rx
Jocelyn85 Rx
Maddie80 Rx
Jeanne75 Rx
Kelly S75 Rx
Alison67.5 Rx
Steven W65 Rx
Elizabeth60 Rx
Heather G55 Rx
Heather B55 Rx
Pam55 Rx
Nicole Hu50 Rx
Melanie45 Rx
cleans
Laura B38 Rx
Jennifer35 Rx
Connie35 Rx
TrinaMod Rx
Katie E✔️ Rx
Scott Pmod wod Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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

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

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