Daily WOD

Thu, Mar 20 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Eli
250320 METCON250320 AT-HOME WODWEEK 10

250320 METCON


(Weight)
Every 1:30 for 12 sets:
3 back squats

Intended Stimulus:
-Heavy day with an emphasis on speed during the ascent.
-Practice squatting down with control and standing up at a faster pace.
-Start at a light-to-moderate load and increase only if technique is sound and speed is maintained.
-Lift once every 1:30.
-Emphasize maximizing speed on the ascent for each rep vs. completing all 3 reps as quickly as possible.
-Last heavy 3-rep back squat 241101.


1st275 RxNidia Thu, Mar 20, 2025
2nd180 RxOlivia M Thu, Mar 20, 2025
3rd170 RxJulia F Thu, Mar 20, 2025
1st365 RxJeremy Thu, Mar 20, 2025
Tom Thu, Mar 20, 2025
Justin T Thu, Mar 20, 2025
2nd325 RxCaleb Nu Thu, Mar 20, 2025
3rd315 RxCooper T Thu, Mar 20, 2025
Chad Thu, Mar 20, 2025

Justin T365 Rx
225/235/245/255/265/275/285/295/305/315/325/365
Tom365 Rx
Jeremy365 Rx
Caleb Nu325 Rx
Chad315 Rx
Sandbagger
Cooper T315 Rx
Justin U295 Rx
Thomas C295 Rx
Nidia275 Rx
Blake L225 Rx
John R225 Rx
Thomas B205 Rx
Olivia M180 Rx
115/120/125/130/135/140/145/150/155/160/170/180
Julia F170 Rx
Diego165 Rx
Breanna155 Rx
Christine150 Rx
Adam145 Rx
Steven W145 Rx
Scott P145 Rx
Olivia B145 Rx
Kori140 Rx
Emily S135 Rx
Jeanne132.5 Rx
Dana F130 Rx
Mindy125 Rx
Harley125 Rx
Kaylin125 Rx
Jenny117.5 Rx
Megan S110 Rx
Cecy110 Rx
Cindy105 Rx
Megan M105 Rx
Alex D105 Rx
Mariah105 Rx
Deanna100 Rx
Emma L95 Rx
Veronica95 Rx
Hope95 Rx
Kelly P90 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Emily Sanders


7 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

Jake Dombrowsky


7 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


7 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

melinda f


7 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

Emily Bowling


7 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