DAILY WOD

Thu, Sep 26 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)

240926 METCON


(Weight, Rx2, Rx3)
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 Rx2
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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

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

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