Daily WOD

Mon, Apr 13

Happy Birthday: Caleb No
260413 METCON260413 PRE WOD STRENGTH + SKILL260413 OPTIONAL STAMINA260413 OPTIONAL SKILL260413 AT HOME WODOther Results

260413 METCON


(Weight)
For load:
Hang squat clean
2-2-2-2-2-2-2

Scaled/Foundations: 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 level with this complex movement.
-Aim to start at 70-75% of 1-rep-max clean.
-Build in weight for the first 3-4 sets.
-Unbroken reps.
-Lift once every 3:00-4:00.
-Compare to 2-rep hang squat clean on 240115, and 2-rep squat clean on 250803.


1st140 RxEmily S Mon, Apr 13, 2026
Jessica T Mon, Apr 13, 2026
Lindsey C Mon, Apr 13, 2026
Cayla Mon, Apr 13, 2026
2nd120 RxAlex D Mon, Apr 13, 2026
Erika R Mon, Apr 13, 2026
3rd115 RxMaddy Mon, Apr 13, 2026
1st275 RxJeremy Mon, Apr 13, 2026
Ezra Mon, Apr 13, 2026
2nd270 RxCarson C Mon, Apr 13, 2026
3rd252.5 RxWilly Mon, Apr 13, 2026

Ezra275 Rx
Jeremy275 Rx
295 for 1
Carson C270 Rx
Willy252.5 Rx
Cooper T235 Rx
Caleb No235 Rx
Chad225 Rx
Mike225 Rx
Thomas C225 Rx
Caleb Nu225 Rx
Tom225 Rx
245 for 1
Evan B225 Rx
245 for 1
Gavin195 Rx
Drew185 Rx
Cooper s185 Rx
Jake D185 Rx
Justin U180 Rx
Thomas B165 Rx
Alex S165 Rx
Andrew155 Rx
Ron145 Rx
Cayla140 Rx
@SSFD, no belt/85-115–130-135-140-140-140
Lindsey C140 Rx
Jessica T140 Rx
Emily S140 Rx
Eddie135 Rx
Erika R120 Rx
Alex D120 Rx
Maddy115 Rx
Kelly S112.5 Rx
Julia F110 Rx
Megan M110 Rx
Deena110 Rx
Megan S105 Rx
Steven W105 Rx
Mindy105 Rx
Kelley105 Rx
Jeanne100 Rx
Kayla100 Rx
Veronica95 Rx
Lyndsie95 Rx
Gabriela95 Rx
Dana F92.5 Rx
Alicia87.5 Rx
Jen85 Rx
Christine85 Rx
Elizabeth80 Rx
Tori80 Rx
Denisha75 Rx
80 for 1
Mariah70 Rx
Alice60 Rx
Susan55 Rx
Melinda45 Rx
Debra40 Rx
Aniki35 Rx
Morgan w35 Rx
Blake P15( Rx
Power cleans, 4 reps
Amber ga15 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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98 reviews

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

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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!

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

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!

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