Daily WOD

Mon, Mar 24 2025

Mon, May 26, 2025 at 8:00am MURPH
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

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2 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

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2 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!

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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