Daily WOD

Mon, Sep 29 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
FRAN250929 PRE-WOD SKILL250929 AT-HOME WOD250929 OPTIONAL STRENGTH250929 OPTIONAL ACCESSORY

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

Jeremy2:51 Rx
Willy3:41 Rx 6th
Caleb Nu3:58 Rx
Justin U4:35 Rx 8th
Thomas B5:04 Rx 9th
PR!
Lindsey C6:37 Rx 10th
PR!
Robbie7:07 Rx 11th
Chad7:13 Rx
Diane7:33 Rx 15th
Kori7:38 Rx
Deanna7:50 Rx 17th
Greg U9:06 Rx 20th
Tom4:40 Int 23rd
Julia F5:00 Int 21st
Cooper T5:22 Int
Kelly P5:38 Int 22nd
Rebecca P5:44 Int 24th
Rylie6:10 Int 26th
Megan M6:52 Int 27th
Taylor B7:43 Int 28th
Gavin7:56 Int
75lb Thrusters, all else Rx
Lyndsie7:59 Int 29th
Thrusters broken into 2 sets each time, jumping pull ups 3 sets 1st 2 rounds and 2 sets last round
Maddy8:08 Int
Madelyne8:42 Int 30th
Christine4:52 Sc
15-12-9; 55#; pull-ups
Kim4:59 Sc 29th
55#, pull ups
Kristie5:04 Sc 36th
15-12-9; 25#; ring rows
Alice5:15 Sc
25#
Alicia6:11 Sc 45th
65#, JPU
Jake D6:15 Sc 32nd
15-12-9; 75#, jumping pullups
Veronica6:41 Sc 47th
65#, JPU
Jeanne7:23 Sc
Full reps
Julie7:45 Sc 50th
45#, Rr
Susan7:57 Sc 52nd
15-12-9; 25#; jumping pull-ups
Jamie8:00 Sc 53rd
15-12-9; 55#; ring rows
Lauren Wa8:28 Sc 54th
25#/15#
Ron8:39 Sc 34th
21-15-9; 65#; jumping pull-ups
Pam8:48 Sc
15-12-9; 35#; jumping pull-ups
Elizabeth4:53
MODWOD
Melinda6:30 66th
Scale 15/15/9 reps of jumping pull ups #25lb
Dale7:14
Masters 45# full reps; pull ups Good to be back!
Gabriela7:15 67th
Scale 15/12/9 reps of jumping pull ups, #35lb
Blake P7:45
95#, 200m run
Dana F8:27
Masters 45#
Denisha9:10 68th
Scale
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


4 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!

melinda f


4 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

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if