Meatball lends a helping hand.


Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs,Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs,Candice Ruiz 180lbs, Michelle Kinney 170lbs.
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Need recipe ideas for the Nutrition Challenge? Check  Giving Up Grains & Whole Life Eating!  

The Garage Games are just around the corner.  Pack a lunch and a cooler and come out to watch these incredible athletes.  The next event in the series of competitions titled “Three’s Company” will be hosted by CrossFit Dahlonega in March.  The competition will be comprised of three events.  A strength WOD, a short metcon and an endurance WOD. Click here for more info.


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  1. Really Kim?! You take so many GREAT pictures and you choose the picture of my rear?!

  2. Oh…Isn’t that Beth getting the only CFNF ladies RX on Saturday with 105# on the bar! Way to go Beth!!

  3. u said it was your best feature!

  4. So if I am viewing this graphic correctly, Beth will do all the work for our team this weekend and you Stacy, will help re-rack her weights during rest periods..? LOL!
    Beth, great job on Saturday. Looking forward to mashing the competition this weekend.
    GND, what are the arrangements for Friday. Timing for check-in and so on? I expect to be in work until 2pm because of meetings but should be able to get there by 3-3.15pm. Does that work? Based on the GG site, it sounded like it would, are they still asking for 3 to a car etc?

  5. The earlier we get there the better because we get to see the first two WODs as soon as we check in. I can be there anytime after 2pm. Beth what is you Friday situation?

  6. Last session before the Garage Games today. Did light Deadlifts and then OHS for Max. Improved my PR to 225lbs but in Kim’s words got a little greedy and failed at 240lbs three times. I know I can squat it, just can’t get it from my shoulders above my head fully locked out – which is a bit of a problem for OHS. LOL!
    Thanks to Kim and Baldwin for the support at lunch and good job to Baldwin on his PR.
    Hope to see a few of you out Friday and Sunday in support.
    Bostic, if you are around this weekend and can do either Friday or Sunday or both and still want to, please get in touch with GND, Stacy, me or Brad and Kim by tomorrow evening.

  7. I am not 100% sure about my Friday situation. I can be out of work by 3:10 at the earliest, as of now. I’m working on making that time a bit earlier but, but there are no guarantees. I’ll probably have to drive myself since it sounds like you all will carpool from the gym.

  8. O-lifitng fun today.
    Good to see Stringer.