Daily WOD

Fri, Nov 1 2024

Mon, May 26, 2025 at 8:00am MURPH
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

Megan McCarthy


a month ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Lyndsie Williams


a month 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!

melinda f


a month 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

Cayla Brantley


a month ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Dale Auten


a year 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