Daily WOD

Thu, May 22 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
250522 METCON250522 AT-HOME WOD

250522 METCON


(Weight)
For load:
8-8-8-8-8
Front squat

Intended Stimulus:
-Moderately heavy day relative to each athlete's capacity.
-Load should be challenging relative to the athlete's strength and experience levels with this movement.
-Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
-Note Murph Monday to help gauge target loads based on athletes' goals.
-Lift once every 4:00.


1st165 RxNidia Thu, May 22, 2025
2nd135 RxOlivia M Thu, May 22, 2025
3rd125 RxJessica L Thu, May 22, 2025
1st255 RxTom Thu, May 22, 2025
2nd235 RxJustin U Thu, May 22, 2025
3rd225 RxCaleb Nu Thu, May 22, 2025
Cooper T Thu, May 22, 2025

Tom255 Rx
275 for 4
Justin U235 Rx
In the basement
Cooper T225 Rx
Caleb Nu225 Rx
Mike200 Rx
Chad185 Rx
Thomas B175 Rx
Nidia165 Rx
John R165 Rx
Gavin155 Rx
135, 145, 155, 155, 155... Felt good today
Adam135 Rx
Blake L135 Rx
Andrew135 Rx
Olivia M135 Rx
Jessica L125 Rx
Eddie125 Rx
Emily S120 Rx
Julia F120 Rx
Maddy115 Rx
Harley115 Rx
Alex D115 Rx
Breanna115 Rx
Ron110 Rx
Carlie105 Rx
Steven W105 Rx
Dana F100 Rx
Dustin95 Rx
Jenny85 Rx
Kelly S85 Rx
Cecy85 Rx
Kelly P85 Rx
Mariah85 Rx
Taylor B75 Rx
Logan A65 Rx
Alicia55 Rx
Lindsey C👍🏻
Modwod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

melinda f


a week 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

Lyndsie Williams


a week 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!

Megan McCarthy


a week 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

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