DAILY WOD

Mon, Jun 30 2025

Gymversary: Kristen(3)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)
250630 METCON250630 AT-HOME WOD250630 OPTIONAL STRENGTH250630 OPTIONAL ROW DIP

250630 METCON


(Weight, Rx2, Rx3)
For load:
3-3-3-3-3-3-3
Back squat

Rx2: Same as Rx'd

Rx3: 5-5-5-5-5-5-5
Back Squat

Intended Stimulus:
-Build to a 3-rep-max back squat for most athletes.
-Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
-All sets at 75% of 1-rep max or heavier for most athletes.
-Rest 3:00 between sets.
-Compare to 250415 and 241101.


1st275 RxNidia Mon, Jun 30, 2025
2nd215 RxMcKenzie Mon, Jun 30, 2025
3rd210 RxEmily S Mon, Jun 30, 2025
1st395 RxJeremy Mon, Jun 30, 2025
2nd365 RxTom Mon, Jun 30, 2025
3rd315 RxEvan B Mon, Jun 30, 2025
Chad Mon, Jun 30, 2025

Jeremy395 Rx
Tom365 Rx
385 x 2, bailed last rep
Chad315 Rx
Evan B315 Rx
Willy300 Rx
Nidia275 Rx
Thomas B275 Rx
Eddie245 Rx
Ron240 Rx
McKenzie215 Rx
Emily S210 Rx
10# PR
Dale195 Rx
James B195 Rx
Kristen185 Rx
Trina185 Rx
Lindsey C185 Rx
10# PR
Alex D175 Rx
Mari170 Rx
Kori165 Rx
30#PR
Carlie165 Rx
Scott P155 Rx
Tyler S155 Rx
Maddy145 Rx
Christine145 Rx
Jeanne135 Rx
Mariah135 Rx
Veronica130 Rx
Kherri130 Rx
Rebecca P120 Rx
Kelly P120 Rx
Cecy115 Rx
Sarah Y95 Rx
Melissa J85 Rx
Alicia75 Rx
Elizabeth70 Rx
Susan65 Rx
Alice60 Rx
Denisha35 Rx
Debra65
Front Squat
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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.

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