Daily WOD

Mon, Mar 9

Happy Birthday: Nidia
260309 METCON260309 POST WOD CONDITIONING260309 AT HOME WOD260309 OPTIONAL STAMINA260309 OPTIONAL SKILL

260309 METCON


(Weight, Int, Sc)
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.

Rx2/Masters: Same as Rx’d

Rx3: 1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.

Intended Stimulus
-Heavy lifting day relative to athletes' capacity.
-Snatch complex where the full movement is broken down in the earlier minutes and built upon throughout the workout.
-Increase loading for each movement and log your heaviest load for each.


1st305 RxLindsey C Mon, Mar 9, 2026
2nd295 RxErika R Mon, Mar 9, 2026
3rd270 RxDeena Mon, Mar 9, 2026
1st695 RxJeremy Mon, Mar 9, 2026
2nd657.5 RxTom Mon, Mar 9, 2026
3rd655 RxWilly Mon, Mar 9, 2026

Jeremy695 Rx
295,185,215
Tom657.5 Rx
305, 165, 187.5
Willy655 Rx
275, 187.5, 192.5 redid 26.2, didn’t beat my time 😢
Cooper T595 Rx
Evan B575 Rx
305, 135, 135
Chad565 Rx
225/165/175
Justin U415 Rx
145/120/150
Gavin405 Rx
165,115,125
Thomas B405 Rx
175, 95, 135
Jake D370 Rx
Lindsey C305 Rx
125,85,95
Erika R295 Rx
Drew275 Rx
85/95/95
Deena270 Rx
95/85/80
Taylor B257.5 Rx
105,75,77.5
Eddie255 Rx
100,75,80
Megan S245 Rx
100/70/75
Kelly S245 Rx
95, 75, 75
Veronica225 Rx
95,65,65
Christine225 Rx
85,65,75
Emily Bo220 Rx
80, 65, 75
Allan215 Rx
85,65,65
Julie208 Rx
Gabriela207.5 Rx
Karis205 Rx
Alicia205 Rx
Lyndsie205 Rx
50,75,80
Denisha198 Rx
Jeanne185 Rx
70/60/55
Mariah180 Rx
65,55,60
David R165.5 Rx
Cecy160 Rx
Melinda140 Rx
60,40,40
Susan110 Rx
Carlos107.5 Rx
35,35, 37.5
Aniki85 Rx
Caroline75 Rx
Ron310 Int
Elizabeth195 Int
Pam140 Int
Emma L11:17 Sc
26.2
Kim295 Sc
Greg U118
26.2
Adam🦄🌈 Rx
Dana F✅
Mod Wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Megan McCarthy


2 months 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!

Lyndsie Williams


2 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


2 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

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

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