DAILY WOD

Thu, Mar 20 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Eli
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
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

86 reviews

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

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

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.

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

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