Daily WOD

Wed, Oct 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
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FRAN241016 POST WOD SKILL241016 OPTIONAL CHAD 1000X PREP241016 OPTIONAL SKILLMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

FRAN


(Time, Int, Sc, Girls (A-F))
21-15-9 reps of:
Thrusters (65/95 lb)
Pull-ups

Rx2: 15-12-9 reps

Rx3: 15-12-9: (35/45 lb); Ring rows

Masters 55+: (45/65 lb)

Intended Stimulus:
-10:00 or less; potentially 3:00 or less for advanced athletes.
-Light-to-moderate thrusters; 1-3 sets per round.
-Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
-Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
-September CAP benchmark last tested in 250324.

Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018
TodayAll Time

Nidia3:00 Rx 1st
Caleb Nu3:40 Rx 5th
Thomas C4:38 Rx
Olivia M5:37 Rx
Justin T5:50 Rx 13th
PR!! :)
Jessica L6:20 Rx 9th
Justin U6:42 Rx
Chad7:15 Rx
Jason B7:31 Rx 17th
Emily G8:01 Rx 18th
Zach W8:37 Rx
John R4:38 Int 22nd
Cooper T4:59 Int
Rx Reps
Andrew5:06 Int 24th
Matt Br5:09 Int
Julia F5:10 Int
Cecy5:27 Int
Nicole Ha5:43 Int 23rd
Lindsey H6:04 Int 25th
Tom7:04 Int
Bob C7:35 Int 28th
Greg U7:57 Int
RX Reps
Jenny3:26 Sc 33rd
Debra4:04 Sc
15#
Christine4:20 Sc 34th
Rx reps Rx2 weight/blue band
Kelly P4:42 Sc
Rx Reps, 45#, Jumping Pull-Ups
Alice4:55 Sc 35th
Jeanne5:10 Sc 37th
Diane5:15 Sc
Rx2 reps w/35#
Mariah5:48 Sc 41st
Rx Reps, 45#, Jumping Pull-Ups
Diego6:02 Sc 31st
Rx2 Reps, 65#, Jumping Pull-Ups
Kristen6:10 Sc 44th
45/band
Kelly S7:25 Sc 49th
Rx Reps, 55#, Jumping Pull-Ups
Elizabeth3:30 56th
Ring rows/box squats
Ginny4:38 58th
scaled
Rebecca P4:44
Rx Reps, 45#, Jumping Pull-Ups
Harley5:19 61st
65, ring rows
Susan5:44
20#
Pam6:29
25#/jumping
Maddy6:56
55# banded
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 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

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

Emily Sanders


3 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

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Lyndsie Williams


4 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!