Daily WOD

Thu, Oct 3 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(6)
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (21 days ago)
241003 STRCONMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241003 STRCON


(Weight)
For load:
3-3-3-3-3
Deadlift

Rx2: 5-5-5-5-5

INTENDED STIMULUS
- Heavy day relative to each athlete's capacity.
- Repeat from 240806.
- Perform one set every 3:00.
- Increase loading across as many sets as possible.
- Advanced athletes should aim to perform each set at 80% or higher.
- Beginner athletes will lift higher-rep sets at lighter loads.


1st255 RxKatie E Thu, Oct 3, 2024
2nd220 RxMari Thu, Oct 3, 2024
3rd210 RxOlivia M Thu, Oct 3, 2024
Kori Thu, Oct 3, 2024
1st410 RxChad Thu, Oct 3, 2024
2nd385 RxThomas C Thu, Oct 3, 2024
3rd375 RxJustin U Thu, Oct 3, 2024

Chad410 Rx
Thomas C385 Rx
Justin U375 Rx
Cooper T315 Rx
Stephen300 Rx
Ian N300 Rx
Katie E255 Rx
Mari220 Rx
Kori210 Rx
Olivia M210 Rx
Olivia B205 Rx
Laura M200 Rx
Steven W195 Rx
Lynda195 Rx
Nicole Ha195 Rx
Emily G190 Rx
Maddie185 Rx
Jocelyn185 Rx
Kelly S185 Rx
Robbie180 Rx
Dana F180 Rx
Eliana175 Rx
Shelby B165 Rx
Gabby160 Rx
Jenny145 Rx
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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

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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

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!

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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!

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