Daily WOD

Wed, Sep 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Blake P
Gymversary: Dale(6) & Mari(6) & Erika R(6)
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
20240904 STRENGTH20240904 OPTIONAL COMPETE STAMINA20240904 OPTIONAL COMPETE SKILLOther Results

20240904 STRENGTH


(Weight)
3-3-3-3-3 reps for load:
Front squat

Intended Stimulus
- Heavy front squat day.
- Lift every 3:00.
- Challenging load relative to each athlete's strength and experience.
- Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.


1st215 RxNidia Wed, Sep 4, 2024
2nd175 RxTrina Wed, Sep 4, 2024
3rd140 RxOlivia M Wed, Sep 4, 2024
Maddy Wed, Sep 4, 2024
1st345 RxJeremy Wed, Sep 4, 2024
2nd305 RxJason Wed, Sep 4, 2024
3rd285 RxCaleb Nu Wed, Sep 4, 2024
Justin U Wed, Sep 4, 2024

Jeremy345 Rx
Jason305 Rx
Justin U285 Rx
Caleb Nu285 Rx
Thomas C280 Rx
Tyler W275 Rx
Cooper T255 Rx
Chad245 Rx
Andrew245 Rx
Elijah225 Rx
Nidia215 Rx
Trina175 Rx
Greg U175 Rx
Diego165 Rx
Maddy140 Rx
Olivia M140 Rx
105/115/125/135/140
Aidan135 Rx
back squat
Ryan K135 Rx
Maddie125 Rx
Laura M125 Rx
85/105/115/120/125
Robbie120 Rx
Christine115 Rx
Julia F115 Rx
Cecy115 Rx
Emily G105 Rx
Steven W105 Rx
Olivia B102.5 Rx
Rebecca P100 Rx
Diane95 Rx
Megan S90 Rx
Kelly S90 Rx
Amanda C85 Rx
Debra70 Rx
Nicole Hu65 Rx
Scott P55 Rx
Pam55 Rx
Alice55 Rx
Susan45 Rx
Aniki35 Rx
Ginny35 Rx
Jessica T195
Back squat
ElizabethMod wod Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

95 reviews

Carlie Thayer


2 years 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

Megan McCarthy


a week 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!

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

melinda f


a week 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 week 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!