DAILY WOD

Mon, Mar 24 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
FRAN250324 POST-WOD SKILL250324 AT-HOME WOD250324 OPTIONAL ACCESSORY250324 OPTIONAL SKILL

FRAN


(Time, Rx2, Rx3, Girls (A-F))
21-15-9 reps of:
Thrusters (65/95 lb)
Pull-ups

Rx2: 15-12-9 reps

Rx3: 15-12-9: (35/45 lb); Ring rows

Masters 55+: (45/65 lb)

Intended Stimulus:
-10:00 or less; potentially 3:00 or less for advanced athletes.
-Light-to-moderate thrusters; 1-3 sets per round.
-Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
-Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
-September CAP benchmark last tested in 250324.

Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018
TodayAll Time

Jeremy2:43 Rx 1st
Nidia3:24 Rx
Olivia M4:07 Rx 3rd
Thomas C4:21 Rx
Emily S4:46 Rx 4th
Justin U4:56 Rx
Kherri5:07 Rx
Ezra5:35 Rx 11th
Chad6:52 Rx 15th
Lindsey C7:15 Rx
Cooper T4:28 Rx2 21st
Julia F5:01 Rx2
Evan B5:32 Rx2 25th
65lbs full reps
Thomas B6:08 Rx2
Blake P6:42 Rx2 26th
Dale7:09 Rx2 27th
65#; full reps
Kelly P7:55 Rx2
Tom8:11 Rx2
Dana F8:54 Rx2 31st
55#
Debra3:09 Rx3 32nd
Rebecca P4:49 Rx3
55#
Sarah Y5:19 Rx3 38th
21-15-9; 45#
Deanna5:20 Rx3
21-15-9; 45#
Alice5:21 Rx3
35#
Wayne5:30 Rx3 30th
Maddy5:31 Rx3
Banded PU 55#
Sadie5:35 Rx3 39th
45#, banded pull-ups
Connie5:40 Rx3 40th
21-15-9; 15# single arm KB thruster
Alex D5:58 Rx3 42nd
Banded pull-ups x2, ring rows x1
Emma L5:59 Rx3 43rd
Banded Pull-ups
Pam6:13 Rx3 46th
30#, foot assisted pull-ups
Mariah6:23 Rx3
55# banded pull-ups and RR
Diane6:36 Rx3
21-15-9; banded pull-ups
Megan S6:45 Rx3 48th
RX reps
Steven W7:20 Rx3 33rd
65# banded PU
Kristen7:26 Rx3
jpu
Diego7:26 Rx3
85#, jpu
Cindy7:49 Rx3 51st
Banded green
Greg U7:52 Rx3
7:52, 65#
Susan7:58 Rx3
30#, jumping pull-ups
Erika R8:00 Rx3 53rd
65#, red band pu 21-15-9
Shelby B9:13 Rx3 55th
banded pull ups
Laura B3:40 57th
35# front squat, rr
Elizabeth3:50
MODWOD
Adam5:27 40th
RX reps; 65# JPU
Jessica T6:12 63rd
Overhead squats
Veronica7:57
55#, banded pull-ups, (21-15-9)
Aniki✅ Rx3
22.5#
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

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

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.

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

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