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Monday 17 August 2026


(Weight, Rx2, Rx3)
Baseline day for the Hercules Cycle. These numbers set the percentages we build from over the next nine weeks. Plan your jumps before the clock starts and manage fatigue so you arrive at the deadlift with something left.

'CrossFit Total'

For Load
40:00 Time Cap

1RM Back Squat
1RM Strict Press
1RM Deadlift

Score = Total Weight (all three lifts combined)
Goal: Heaviest technically sound single on each lift

Rx: True 1RM all three lifts. Squat hip crease below parallel, strict press no knee bend, deadlift neutral spine.
Rx2: Heavy technically sound singles, mechanics over load.
Rx3: 2-3 x 5 each lift @ RPE 7.

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678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

59 reviews

DeVonna Seabolt


5 months ago

At 50 I no longer recognized my body. Hoping for a little change, I went to my first workout. I loved it. Six-plus years later, I'm still going, sometimes just to see some of my favorite people. And still even when I hate it, I love it! Best

Aaron Silva-Aguilar


5 months ago

Great coaches that are extremely friendly and trustworthy. The equipment and rigs are well kept to date. Overall, the [fitness] gym is one best ones I've experienced in north Georgia.

Ben Bagley


5 months ago

Showed up not knowing anyone. Left knowing everyone. The vibe is serious without taking itself too seriously — coaches actually care, nobody gets left behind, and someone will make a burpee joke at exactly the wrong moment. Which is always the

Steve reilly


5 months ago

Dropped in today for a workout, super nice staff and members. Instruction was clear and concise. Equipment and area was clean. If you’re in the area looking for a great workout would highly recommend.

Lisa Kent


a year ago

The first morning I walked in for a trial work out I felt welcomed into this community. The coaches and members are kind and helpful! Everyone takes the time to introduce themselves and give encouragement. The instruction from the coaches is v