Daily WOD

Tue, Jan 20

Happy Birthday: Elizabeth
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
260120 METCON260120 POST WOD SKILL260120 AT HOME WOD260120 OPTIONAL STRENGTH260120 OPTIONAL STAMINA260120 OPTIONAL ACCESSORYOther Results

260120 METCON


(Weight)
For load:
Front squat
3-3-3-3-3

Rx2/Masters 55+: Same as Rx’d


RX3: Same as Rx’d

Intended Stimulus
-Heavy day relative to each athlete's capacity.
-Load should be challenging, relative to the athlete's strength and experience levels with this movement.
-Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
-Jan. CAP Benchmark.
-Lift once every 3:00-4:00.
-Retest 251118.

Planned: Tue,Jan20,2026 Tue,Nov18,2025
TodayAll Time

Jeremy365 Rx
Matthew320 Rx
Cooper T305 Rx
Tom305 Rx
Willy277.5 Rx
Evan B255 Rx
Thomas C245 Rx
Thomas B245 Rx
PR!!
John R235 Rx
Andrew225 Rx
Jake D200 Rx
Chad185 Rx
Emily S175 Rx
155, 160, 165, 170, 175
Jessica L170 Rx
Jessica T170 Rx
Allan155 Rx
Mari150 Rx
Deanna145 Rx
PR!!!
Rylie140 Rx
Carlie140 Rx
Harley135 Rx
Kelly S125 Rx
Matt Bo125 Rx
Megan M120 Rx
Steven W115 Rx
Mariah110 Rx
Alicia105 Rx
Emma L105 Rx
Kelly P100 Rx
Rebecca P100 Rx
Emily Bo95 Rx
Madelyne92.5 Rx
Jenny90 Rx
Back squat @ home
Gabriela90 Rx
Denisha75 Rx
Elizabeth70 Rx
Melinda55 Rx
Jason✅ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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95 reviews

Lyndsie Williams


a week 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!

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Carlie Thayer


2 years 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

Dale Auten


a year 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

melinda f


a week 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