Daily WOD

Mon, Mar 24 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
FRAN250324 POST-WOD SKILL250324 AT-HOME WOD250324 OPTIONAL ACCESSORY250324 OPTIONAL SKILL

FRAN


(Time, Int, Sc, 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 Int 21st
Julia F5:01 Int
Evan B5:32 Int 25th
65lbs full reps
Thomas B6:08 Int
Blake P6:42 Int 26th
Dale7:09 Int 27th
65#; full reps
Kelly P7:55 Int
Tom8:11 Int
Dana F8:54 Int 31st
55#
Debra3:09 Sc 32nd
Rebecca P4:49 Sc
55#
Sarah Y5:19 Sc 38th
21-15-9; 45#
Deanna5:20 Sc
21-15-9; 45#
Alice5:21 Sc
35#
Wayne5:30 Sc 30th
Maddy5:31 Sc
Banded PU 55#
Sadie5:35 Sc 39th
45#, banded pull-ups
Connie5:40 Sc 40th
21-15-9; 15# single arm KB thruster
Alex D5:58 Sc 42nd
Banded pull-ups x2, ring rows x1
Emma L5:59 Sc 43rd
Banded Pull-ups
Pam6:13 Sc 46th
30#, foot assisted pull-ups
Mariah6:23 Sc
55# banded pull-ups and RR
Diane6:36 Sc
21-15-9; banded pull-ups
Megan S6:45 Sc 48th
RX reps
Steven W7:20 Sc 33rd
65# banded PU
Kristen7:26 Sc
jpu
Diego7:26 Sc
85#, jpu
Cindy7:49 Sc 51st
Banded green
Greg U7:52 Sc
7:52, 65#
Susan7:58 Sc
30#, jumping pull-ups
Erika R8:00 Sc 53rd
65#, red band pu 21-15-9
Shelby B9:13 Sc 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✅ Sc
22.5#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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