Daily WOD

Thu, Sep 26 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

240926 METCON


(Weight, Int, Sc)
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

Rx2: 25 air squats
Rx3: 15 air squats

INTENDED STIMULUS
- Heavy day with an elevated heart rate.
- 1:00 air squat sprints.
- Unbroken shoulder presses each round.
- Increase shoulder press loading across as many sets as possible.
- 2:30+ to rest and recover between sets.


1st110 RxNidia Thu, Sep 26, 2024
2nd95 RxLindsey C Thu, Sep 26, 2024
3rd80 RxLaura M Thu, Sep 26, 2024
1st170 RxThomas C Thu, Sep 26, 2024
2nd160 RxJustin U Thu, Sep 26, 2024
3rd155 RxChad Thu, Sep 26, 2024
Andrew Thu, Sep 26, 2024

Thomas C170 Rx
Justin U160 Rx
Andrew155 Rx
Chad155 Rx
Nidia110 Rx
Chase To110 Rx
Axle Bar
Bob C100 Rx
Adam95 Rx
Lindsey C95 Rx
Laura M80 Rx
Jessica T77.5 Rx
Katie E70 Rx
Robbie68 Rx
Maddy62.5 Rx
Mindy62.5 Rx
Jocelyn60 Rx
Trina57.5 Rx
Julie55 Rx
Kelly S60 Int
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

Megan McCarthy


3 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!

melinda f


3 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


2 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

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


3 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!