Daily WOD

Fri, Nov 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
241101 HEAVY DAY241101 AT-HOME WOD241101 OPTIONAL SKILL241101 OPTIONAL STRENGTH

241101 HEAVY DAY


(Weight)
For load:
3-3-3-3-3-3-3
Back squat

Rx2: Same as Rx'd

Rx3: 5-5-5-5-5-5-5 Back squat

Intended Stimulus:
-Build to 3-rep-max for most athletes.
-Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
-All sets at 75% of 1-rep-max or heavier for most athletes.
-Refer back to 240802.
-Rest 3:00 between sets.


1st275 RxNidia Fri, Nov 1, 2024
2nd225 RxTrina Fri, Nov 1, 2024
3rd190 RxMari Fri, Nov 1, 2024
1st365 RxCooper T Fri, Nov 1, 2024
Jason B Fri, Nov 1, 2024
2nd355 RxCaleb Nu Fri, Nov 1, 2024
3rd315 RxThomas C Fri, Nov 1, 2024
Tyler W Fri, Nov 1, 2024
Justin U Fri, Nov 1, 2024

Jason B365 Rx
Cooper T365 Rx
Caleb Nu355 Rx
Justin U315 Rx
Tyler W315 Rx
Thomas C315 Rx
Chad305 Rx
Nidia275 Rx
John R245 Rx
Trina225 Rx
Eddie225 Rx
Greg U200 Rx
Dale195 Rx
Mari190 Rx
Alex D170 Rx
Harley170 Rx
Lindsey C157.5 Rx
Steven W155 Rx
Emily G155 Rx
Christine135 Rx
Robbie130 Rx
Dana F125 Rx
Jenny110 Rx
Kelly S105 Rx
Sadie105 Rx
Megan S95 Rx
Hope95 Rx
Debra90 Rx
Pam90 Rx
Alice75 Rx
Aniki65 Rx
Susan40 Rx
Elizabeth65
Bench press
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

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

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

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

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 Bowling


3 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of