Daily WOD

Thu, Sep 26 2024

Mon, May 26, 2025 at 8:00am MURPH

240926 METCON


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

5.0

98 reviews

melinda f


a month 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

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

Cayla Brantley


a month 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

Megan McCarthy


a month 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


a month 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!