WOD Blog

Fri, May 15

Friday 15 May 2026Warm Up Friday 15 May 2026

Friday 15 May 2026


(Reps, Rx2, Rx3)
Strength: Back Squat

Every 2:00 x 4 Sets:
3 Back Squats

Working Load: 80% of 1RM Back Squat

'Flare Blitz'

For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead

Score = Total barbell Reps Across All 4 Sets
Goals: 1+ Rounds Per Set (21+ Reps)

Rx: Barbell @ 155/105lb
Rx2: 20/16 Cal Row | 135/95lb
Rx3: 16/12 Cal Row | Alt. weight

Reset (optional)
For Quality: 3 Sets
:45/side Couch Stretchw/ Posterior Tilt
6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four / side

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1st60 RxSamantha Sy Fri, May 15, 2026
2nd65 Rx2Nichole Fri, May 15, 2026
3rd64 Rx2Dawn T Fri, May 15, 2026
1st83 RxJustin B Fri, May 15, 2026
2nd69 RxJacob Br Fri, May 15, 2026
3rd60 RxLuke Sy Fri, May 15, 2026

Shashank g60 Rx3
115
DeVonna120 Rx3
45
Ravi56 Rx3
60
Jacob Br69 Rx
Saba84 Rx3
45
SHYAMVINOD60
45
Scott P86 Rx3
115 / 20cal
Ben Bar73 Rx2
James 90 Rx3
95
Luke Sy60 Rx
Cody P87 Rx3
Léa👩‍🎤
scaled
Vishnuvardhan66 Rx3
20cal, 95#
Navaneetha80 Rx3
35#
Sreenath60 Rx3
24cal, 85#
Matt A75 Rx2
Dawn T64 Rx2
Erin B75 Rx3
14cal, 45#
Prathap60
24cal, 95#
Steven L64 Rx2
Penelope85 Rx3
Rebecca F88 Rx3
Presley81 Rx3
Samantha Sy60 Rx
Paisley54 Rx3
Chanikya60 Rx3
Nichole65 Rx2
Rd1 RX
Evion99 Rx3
Sam z60 Rx2
Joanna127 Rx3
Lisa K80 Rx3
55
Gloria116 Rx3
Vinod60 Rx3
Lynn B84 Rx3
Justin B83 Rx
Charity58 Rx3
Steven T60 Rx3
Marcus79 Rx3
Tim G42 Rx2
Christian L✅
✅
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

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.

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.

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