Daily WOD

Mon, Mar 3 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kim
NANCY250303 PRE-WOD SKILL250303 AT-HOME WOD250303 OPTIONAL STRENGTH250303 OPTIONAL SKILLWEEK 8

NANCY


(Time, Int, Sc, Girls (G-N))
5 rounds for time:
400-meter run
15 overhead squats (65/95 lb)

Rx2: (55/75 lb)

Rx3: 200-meter run;
10 overhead squats (35/45 lb)

Intended Stimulus:
-10:00-18:00; 12:00-16:00 for most athletes.
-Light overhead squat loading for sets of 5+ and no missed reps.
-Fast but consistent pace on the runs.
-Classic CrossFit + CAP Benchmark; retest from 250303.

Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Wed,Apr7,2021
TodayAll Time

Justin U14:24 Rx
Jessica T16:01 Rx 5th
row
Ezra16:12 Rx 7th
Kherri16:41 Rx 6th
Chad17:50 Rx
Tom22:36 Rx 16th
Cooper T15:06 Int 18th
Back squats 95#
Kristen15:07 Int 15th
Jaden16:04 Int 19th
Julia F16:35 Int
Diego16:38 Int 21st
Kelley19:09 Int 21st
Thomas B19:17 Int
Rebecca P21:42 Int
Shelby B22:04 Int 24th
row instead of run :)
Alex D22:46 Int 25th
Cecy10:05 Sc 26th
Scott P11:09 Sc 27th
Debra11:45 Sc
Diane12:07 Sc
Alice12:30 Sc 33rd
bike
Aniki11:00
box squats with plate
Jen11:00 52nd
200m 15#
Laura B13:37
35# front squats, partner with Addie!
Julie15:02
scaled
Ginny15:02 53rd
wpvc/bike
Katie E17:57
45# rx reps
Sarah Y19:23
45# rx2 reps
Adam19:48
rx2 wt to 22' box
Sadie20:34 57th
35# 400m
Dana F22:22
45#
Kori23:01
70# 300m
Elizabethalt wod
scaled
Lindsey CAlt WOD
25.1 retest
Harley✅
25.1
John RYep
25.1
DaleYea Rx
Redo 25.1
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Jake Dombrowsky


5 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

Emily Bowling


5 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

Caleb Nunley


5 months ago

I’ve been at CrossFit Dahlonega for 18 years now. It’s been a steadfast gym and community for most of my life. New members are welcomed with open arms and quickly become family. Before long you’ll hate to miss the gym for the social aspect

Denisha Beasley


5 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

Lyndsie Williams


5 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!