DAILY WOD

Mon, Sep 29 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
FRAN250929 PRE-WOD SKILL250929 AT-HOME WOD250929 OPTIONAL STRENGTH250929 OPTIONAL ACCESSORY

FRAN


(Time, Rx2, Rx3, 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 Rx2 23rd
Julia F5:00 Rx2 21st
Cooper T5:22 Rx2
Kelly P5:38 Rx2 22nd
Rebecca P5:44 Rx2 24th
Rylie6:10 Rx2 26th
Megan M6:52 Rx2 27th
Taylor B7:43 Rx2 28th
Gavin7:56 Rx2
75lb Thrusters, all else Rx
Lyndsie7:59 Rx2 29th
Thrusters broken into 2 sets each time, jumping pull ups 3 sets 1st 2 rounds and 2 sets last round
Maddy8:08 Rx2
Madelyne8:42 Rx2 30th
Christine4:52 Rx3
15-12-9; 55#; pull-ups
Kim4:59 Rx3 29th
55#, pull ups
Kristie5:04 Rx3 36th
15-12-9; 25#; ring rows
Alice5:15 Rx3
25#
Alicia6:11 Rx3 45th
65#, JPU
Jake D6:15 Rx3 32nd
15-12-9; 75#, jumping pullups
Veronica6:41 Rx3 47th
65#, JPU
Jeanne7:23 Rx3
Full reps
Julie7:45 Rx3 50th
45#, Rr
Susan7:57 Rx3 52nd
15-12-9; 25#; jumping pull-ups
Jamie8:00 Rx3 53rd
15-12-9; 55#; ring rows
Lauren Wa8:28 Rx3 54th
25#/15#
Ron8:39 Rx3 34th
21-15-9; 65#; jumping pull-ups
Pam8:48 Rx3
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

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

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.

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