DAILY WOD

Mon, Jun 16 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
250616 METCON250616 AT-HOME WOD250616 OPTIONAL STRENGTH250616 OPTIONAL BIKE ROW GHDOther Results

250616 METCON


(Weight, Rx2, Rx3)
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

Rx2: Same as Rx'd

Rx3: Build to a heavy single rather than a 1-rep max.

Intended Stimulus:
-All sets 75% or greater; build to a 1-rep-max deadlift.
-Lift every 3:00.
-Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep max.
-Record your heaviest load to track progress.
-Compare to 240110.


1st300 RxKatie E Mon, Jun 16, 2025
2nd265 RxMcKenzie Mon, Jun 16, 2025
3rd250 RxCarlie Mon, Jun 16, 2025
1st485 RxJeremy Mon, Jun 16, 2025
2nd475 RxTom Mon, Jun 16, 2025
3rd455 RxEvan B Mon, Jun 16, 2025

Jeremy485 Rx
Tom475 Rx
Evan B455 Rx
Carson C450 Rx
PR
Chad435 Rx
Ezra435 Rx
Caleb Nu415 Rx
Justin U410 Rx
Blake L405 Rx
John R400 Rx
PR!
Jaden365 Rx
Thomas B355 Rx
James B345 Rx
Walker325 Rx
Blake P315 Rx
Gavin315 Rx
PR!
Cooper T305 Rx
Katie E300 Rx
Ron295 Rx
Greg U285 Rx
Dale265 Rx
Eddie265 Rx
Jacob L265 Rx
McKenzie265 Rx
Carlie250 Rx
Scott P240 Rx
Emily S235 Rx
Kristen235 Rx
Trina235 Rx
Jessica L235 Rx
Lyndsie225 Rx
PR!
Kelly S220 Rx
PR!
Kori215 Rx
Robbie215 Rx
PR!
Rebecca P215 Rx
Alex D205 Rx
Mariah200 Rx
Veronica200 Rx
Cecy195 Rx
Julianne185 Rx
Kelley180 Rx
Wayne175 Rx
Jenny175 Rx
PR!
Megan S170 Rx
Diane170 Rx
Jen150 Rx
Emma L150 Rx
Pam142.5 Rx
PR!
Connie135 Rx
PR!
Laura B135 Rx
Aniki135 Rx
Alice128.5 Rx
PR!
Susan120 Rx
PR!
Elizabeth105 Rx
Melissa J85 Rx
Alicia:-) 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

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

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

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