Daily WOD

Tue, Jan 20

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Elizabeth
260408 METCON260120 POST WOD SKILL260408 AT HOME WOD260120 OPTIONAL STRENGTH260120 OPTIONAL STAMINA260120 OPTIONAL ACCESSORYOther Results

260408 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.
-Lift once every 3:00-4:00.
-Retest from 260120.

Planned: Wed,Apr8,2026 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 B✅ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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!