WOD Blog

Fri, May 8

Happy Birthday: Norm
FRIDAY 8 MAY 2026WARM UP FRIDAY 8 MAY 2026

FRIDAY 8 MAY 2026


(Reps, Rx2, Rx3)
Every 2:00 x 5 Sets:
2 x Clean Grip Deadlift + Low Hang Power Clean
*Rest 10 seconds between reps within each set

Start at 70% of 1RM Clean and build to a heavy for the day across all five sets.

'Blackbird'
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
* pick up where you left off

Score: Total Reps

Goal: 2+ Rounds (36 Reps) Per Set

Rx: 105/155lb | 35/50 | 20/24'
Rx2: 95/135lb | 25/35 | 20/24'
Rx3: 55/75lb | Alt. or body weight | 16/20'

0% 0%

1st199 RxNichole Fri, May 8, 2026
2nd180 RxEmily M Fri, May 8, 2026
3rd171 RxDawn T Fri, May 8, 2026
1st203 RxMason M Fri, May 8, 2026
2nd199 RxJohn B Fri, May 8, 2026
3rd172 RxMatt A Fri, May 8, 2026

Jacob Br165 Rx
Saba127 Rx3
85 lb | 25 lb | 20 inch
Shashank g135 Rx2
Ravi126 Rx3
Scott P172 Rx2
Ben Bar159 Rx
James â€114 Rx2
Dawn T171 Rx
Nichole199 Rx
Joanna155 Rx3
Léa156
MOD
Vishnuvardhan145 Rx3
Matt A172 Rx
Shiva165 Rx2
Viswanath139 Rx2
Nelson S120 Rx2
Shashank K153 Rx3
Erin B167 Rx3
Chanikya201 Rx3
Prathap162 Rx2
Gloria149 Rx
Leslie S142 Rx3
Chelsea B151 Rx
Jess144 Rx3
Dee S147 Rx
Updated math on PU 8 sets of 6 instead of 3
Ben Bag147 Rx
Can’t math
John B199 Rx
Vinod181 Rx2
Lisa K153 Rx
Alice162 Rx3
Lynn B185
Mod: DL, bench pr
Sreenath168 Rx2
Navaneetha165 Rx3
Emily M180 Rx
Mason M203 Rx
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

59 reviews

DeVonna Seabolt


2 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

Dylan Wahlstrom


2 years ago

I can't say enough good things about Dawson [fitness]! From the moment I walked in the door, I knew I had found something special. The coaches are incredibly knowledgeable, supportive, and truly invested in helping you reach your fitness goals.

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

Steve reilly


2 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.

Gabriel Lowery


a year ago

Dawson [fitness] is the only true [fitness] gym in the Dahlonega/Dawsonville area. I appreciate it because I don’t feel like I’m going to some church meet up and the workouts are always challenging in some way. I’ve learned more here from t