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:
GRACE on Jan 13, 2026 (1 day 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
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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

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