DAILY WOD

Fri, Nov 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
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 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

Jason365 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

86 reviews

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

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