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Welcome to CrossFit Change!

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Welcome to CrossFit Change.

As the first accredited CrossFit gym in Habersham County, GA, we focus on improving overall fitness through proper mechanics, consistency, intensity, and community.  

We teach proper movement and technique, which is consistently coached in order to improve your overall performance.

CrossFit Change classes are small group sessions that allow coaches to give you the individual attention you need, in a group setting. Leave your ego at the door and bring your positive attitude to get fit. Your size, age, gender, skill level, etc. is not as important as your desire to become a better version of you.  

Workouts are scaled for any and all fitness levels.  The most elite athlete and the complete beginner will benefit from our training during the same session. This is the beauty of the CrossFit methodology.

At CrossFit Change we will always have a workout prepared for you. Our coaches will always be a certified CrossFit trainer and lead all classes, guiding you through the workout.  And you will always get a great workout.  Each client gets personal trainer attention, without the personal trainer price.

CrossFit Change
362 North Main Street
Cornelia, GA  30531

MON 2/19/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
2 Laps -10 squats -10 side lunge – 1 Min Pride Squat – 2 Rounds
Empty Bar Work – 10, 8, 7

Strength WOD – Back Squat – 7-7-7-7-7-7-7 **Rest 3 Min between sets** (Compare to 11/16/17)

WOD
12 Wall Ball Shots 20/14#                             L2 – 16/12#                                    L1 – 14/10#
8 Burpees                 
5 Rounds for Time

SAT 2/17/18 -Strength – Deadlift –

Warm Up
2 Min Bike
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6

Deadlift
5 x 5 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
5 x 5

Overhead Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 2/16/18 WOD

Warm up
2 Laps – 5 Squats – 5 Sit ups – 5 Strict Pull ups – 5 Push ups – 1 Lap – Walking Lunge – Front/Back Skip – Shuffle – 2 Rounds

WOD (Compare to 12/20/17)

Tabata Calorie Row x 8 – Rest 1 minute
Tabata Squat x 8 – Rest 1 minute
Tabata Pull-up x 8 – Rest 1 minute
Tabata Push-up x 8 – Rest 1 minute
Tabata Abmat Sit-up x 8 – Rest 1 minute

Tabata Calorie Bike x 8

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
For Total Reps

THU 2/15/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Shoulder Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
2 Rounds

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (Compare to 10/24/17)
**Rest 2 Min between sets**

WOD – 10 Min EMOM
Odd Min – 10 Wall Ball shots 20/14#           L2 – 16/12#                                    L1 – 14/10#
Even Min – 15 Toes to Bar                              L2 – K290                                        L1 – Lying T2B

WED 2/14/18 WOD

Warm Up
2 Min Row or 2 Min Bike – 10 Lying Leg Raises – 5 Banded Good Mornings – 5 Push ups – 5 T2B – 5 Squats – 5 Strict Pull ups – 2 Rounds
Empty Bar Work – Deadlift – 7, 5, 3 (add wt)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 11/22/17)
**Rest 2 Min between sets**

WOD – 12 Min AMRAP – Partner WOD
10 Partner Deadlifts 315/215#                     L2 – 225/155#                                L1 – 165/115#
5 Partner Bar Facing Burpees
100m Plate/KB Carry 45/35#                        L2 – 35/25#                                    L1 – 25/15#
Rounds + Reps

TUE 2/13/18 WOD

Warm Up
2 Laps – 10 Jumping Jacks – 5 each Opposite Arm/Leg Lift – Inchworm – 10 Lying leg raises – 2 Rounds
Bar Work – 3 Straight Leg Deadlift – 3 Deadlifts – 3 Rounds

WOD
10 Min EMOM
ODD Min – 10/8 cal bike
EVEN Min – 10 Burpees
**Turns into AMRAP if you can’t keep up**

– Rest 5 Min –

10 Min EMOM
ODD Min – 10/8 cal row
EVEN Min – 10 KB Swings 70/55#               L2 – 55/35#                                    L1 – 35/15#
**Turns into AMRAP if you can’t keep up**

MON 2/12/18 -Lurong #5 – Re Test –

Warm Up
6 Straight Leg Deadlifts – 6 Front Squats -6 Front Rack Reverse Lunge Steps
X Band side steps / 10 Total steps each way – 2 Wall Walks
2 Rounds

3 Burpee Box Jump Overs – 3 Power Cleans – 3 Thrusters
2 Rounds

Lurong #5 – 8 Min AMRAP
8 Burpee Box Jump Overs 30/24” M-24/20”        L2 – 24/20” M+-20/14”                  L1- 20/14”
8 Power Cleans 95/65# M+-75/55#       L2 – 75/55# M+ – 65/45#                L1 – 45/35# M+-35/15#
8 Thrusters 95/65# M+-75/55#              L2 – 75/55# M+ – 65/45#                L1 – 45/35# M+-35/15#
Total Reps

Rest 5 Min

8 Min AMRAP
8 Box Jump Overs
8 Power Snatches
8 Deadlifts
Total Reps

SAT 2/10/18 -Strength- Cleans –

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean Deadlift
*1 Hang Power Clean
*1 Hang Squat Clean
*1 Power Clean
*1 Squat Clean

Clean Power Pull
5 x 5

Hang Squat Clean
5 x 2

Power Clean
3 x 2

Squat Clean
3 x 1

Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)

FRI 2/9/18 WOD

Warm Up
2 Laps – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses –
Empty Bar – 10 Back Squats – 7 OHS – 5 OHS
2 Rounds

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 11/8/17)

WOD
12 Min EMOM
1 OHS with 10 sec pause using 50% of 3RM
3 Burpee Box Jump overs
**Turns into AMRAP if you are unable to keep up**

THU 2/8/18 WOD

Warm Up
2 Laps – 5 Squats – 5 Sit ups – 5 Strict Pull ups – 5 Push ups – 1 Lap – Walking Lunge – Front/Back Skip – Shuffle
Empty Bar Work – 3 Cleans – 3 Dips – 3 Pwr Snatch – 3 Thrusters – 3 Pull ups – 3 Rounds

WOD
“Elizabeth”
21-15-9
Clean 135/95#                                             L2 – 95/65#                                    L1 – 65/35#
Ring dips                                                       L2 – Dips                                        L1 – Box Dips

For Time

-Rest 3 Min-

“Isabel”
30 Snatches 135/95#                                    L2 – 95/65#                                    L1 – 65/35#
For Time

-Rest 3 Min-

“Fran”
21-15-9
Thruster 95/65#                                           L2 – 75/45#                                    L1 – 65/35#
Pull-ups                                                          L2 – Banded                                   L1 – Ring Rows

For Time