DAILY WOD

Wed, Oct 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Jamie & Chase To & Dan
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
FRAN241016 POST WOD SKILL241016 OPTIONAL CHAD 1000X PREP241016 OPTIONAL SKILLMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

FRAN


(Time, Rx2, Rx3, 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
Jason7:31 Rx 17th
Emily G8:01 Rx 18th
Zach W8:37 Rx
John R4:38 Rx2 22nd
Cooper T4:59 Rx2
Rx Reps
Andrew5:06 Rx2 24th
Matt Br5:09 Rx2
Julia F5:10 Rx2
Cecy5:27 Rx2
Nicole Ha5:43 Rx2 23rd
Lindsey H6:04 Rx2 25th
Tom7:04 Rx2
Bob C7:35 Rx2 28th
Greg U7:57 Rx2
RX Reps
Jenny3:26 Rx3 33rd
Debra4:04 Rx3
15#
Christine4:20 Rx3 34th
Rx reps Rx2 weight/blue band
Kelly P4:42 Rx3
Rx Reps, 45#, Jumping Pull-Ups
Alice4:55 Rx3 35th
Jeanne5:10 Rx3 37th
Diane5:15 Rx3
Rx2 reps w/35#
Mariah5:48 Rx3 41st
Rx Reps, 45#, Jumping Pull-Ups
Diego6:02 Rx3 31st
Rx2 Reps, 65#, Jumping Pull-Ups
Kristen6:10 Rx3 44th
45/band
Kelly S7:25 Rx3 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

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

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

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