Daily WOD

Wed, Mar 4

Sat, Jun 13, 2026 at 9:00am Beach WOD
260304 METCON260304 POST WOD ACCESSORY260304 AT HOME WOD260304 OPTIONAL STRENGTH260304 OPTIONAL ACCESSORY

260304 METCON


(Weight)
For load:
Back squat
8-8-8-8-8

Rx2/Masters: Same as Rx’d

Rx3: Same as Rx’d

Intended Stimulus
-Heavy back squats for higher-rep sets.
-Start at approximately 70% of a 1-rep max; all sets should be challenging.
-Rest approximately 3:00 between sets.


1st190 RxCayla Wed, Mar 4, 2026
2nd180 RxAlex D Wed, Mar 4, 2026
3rd165 RxKristen Wed, Mar 4, 2026
1st355 RxJeremy Wed, Mar 4, 2026
2nd325 RxTom Wed, Mar 4, 2026
3rd305 RxMatthew Wed, Mar 4, 2026

Jeremy355 Rx
Tom325 Rx
Matthew305 Rx
Willy277.5 Rx
225, 235, 245, 260, 277.5
Evan B225 Rx
Jake D225 Rx
Ezra225 Rx
Chad205 Rx
Mike205 Rx
Greg U195 Rx
Ron190 Rx
Cayla190 Rx
Alex D180 Rx
Blake P175 Rx
Kristen165 Rx
Dale155 Rx
John W155 Rx
Rylie145 Rx
Christine145 Rx
Scott P135 Rx
Megan M135 Rx
Robbie125 Rx
105/115/125/130 for6/125
Jessica L120 Rx
Kelley120 Rx
Push ups like Kim btwn sets!
Alaina115 Rx
Deanna115 Rx
Kelly P105 Rx
Veronica105 Rx
Diane100 Rx
Alicia100 Rx
Julie100 Rx
Lyndsie100 Rx
Adam95 Rx
Karis95 Rx
Cecy90 Rx
Jen85 Rx
David R85 Rx
Grace85 Rx
Denisha85 Rx
Pam80 Rx
Mariah80 Rx
Madelyne80 Rx
Amanda C75 Rx
Alice65 Rx
Elizabeth60 Rx
Candi55 Rx
Susan55 Rx
Chrissy50 Rx
Aniki50 Rx
Connie50 Rx
Eli50 Rx
Gavin195
62-73
Justin U✔️
Alt 3/5 WOD
Caroline✅ Rx
Med ball squat
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

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

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!

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

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