DAILY WOD

Mon, Sep 15 2025

Happy Birthday: Veronica
Gymversary: Shane H(7)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
SERVICE CUP 1250915 AT-HOME WOD250915 OPTIONAL STRENGTH250915 OPTIONAL STAMINA

SERVICE CUP 1


(Time, Rx2, Rx3, SERVICE CUP)
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar

Rx2/Masters 55+: (45/65 lb)

Rx3: 15-9-9 reps for time of:
(35/45 lb); Lateral burpee step-over the bar

Intended Stimulus:
-3:00-10:00.
-Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee).
-Loading on the barbell should be relatively light.
-Complete each set of thrusters in 3 sets or less.


1st6:15 RxEmily S Mon, Sep 15, 2025
2nd7:26 RxMari Mon, Sep 15, 2025
3rd9:22 RxAlex D Mon, Sep 15, 2025
1st5:35 RxWilly Mon, Sep 15, 2025
2nd5:50 RxJeremy Mon, Sep 15, 2025
3rd6:50 RxCarson C Mon, Sep 15, 2025

Willy5:35 Rx 1st
No warm-up, full send
Jeremy5:50 Rx 2nd
Emily S6:15 Rx 1st
Carson C6:50 Rx 3rd
🤢
Mari7:26 Rx 2nd
Justin U8:39 Rx 4th
Ezra9:00 Rx 5th
Thomas C9:01 Rx 6th
Alex D9:22 Rx 3rd
McKenzie9:32 Rx 4th
Deanna9:35 Rx 5th
Katie E9:54 Rx 6th
Lindsey C9:58 Rx 7th
🤢
Kori10:15 Rx 8th
Rylie10:38 Rx 9th
Jason10:57 Rx 7th
Mike10:58 Rx 8th
Chad11:40 Rx 9th
Tom12:31 Rx 10th
Kelly S14:11 Rx 10th
Thomas B8:20 Rx2 11th
Christine9:00 Rx2 11th
Dana F9:56 Rx2 12th
Madelyne10:01 Rx2 13th
Veronica10:40 Rx2 14th
Greg U11:26 Rx2 12th
Taylor B11:31 Rx2 15th
Jesse T12:10 Rx2 13th
Gavin12:12 Rx2 14th
Thrusters @ #80, all else Rx
Wayne12:31 Rx2 15th
Elizabeth4:54 Rx3 16th
Slam balls
Pam6:11 Rx3 17th
Diane6:13 Rx3 18th
Melissa J6:19 Rx3 19th
Jenny6:40 Rx3 20th
Alice7:10 Rx3 21st
Angi7:14 Rx3 22nd
25#
Kristie7:41 Rx3 23rd
25#
Laura B7:58 Rx3 24th
15#, 15-9-9-9
Alicia8:40 Rx3 25th
55#
Cecy8:41 Rx3 26th
Rx reps
Jeanne9:36 Rx3 27th
45# 21-9-9 reps
Mindy11:00 Rx3 28th
21-15-9, 35#
Steven W11:08 Rx3 16th
Dale11:30 Rx3 17th
55#, rx reps
Susan11:50 Rx3 29th
25#
Gabriela9:45 30th
Scale
Melinda10:21 31st
Scale
Candi✅ Rx3
21-15, 15#
Kelly PClose
Almost finished Rx dang hip gave out
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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

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