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Welcome to CrossFit Change!

Welcome to CrossFit Change.

As the only accredited CrossFit gym in Habersham County, GA, we focus on improving overall strength and  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

FRI 1/20/18 WOD

Warm Up
Front Skip – Back Skip – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses – 2 Rounds
Empty Bar – 10 Front Rack Elbow Raises (standing) – 10 Front Rack Elbow Raises Bottom of Squats – 30 sec Goblet Pride Squat – 7 Front Squats
1 Min (each) Pigeon Stretch – 5 Front Squats – 3 Front Squats

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 4/17/18)

WOD
1 minute of squat cleans 135/95#               L2-115/85#                  L1-75/55#
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

For Total Reps

THU 7/19/18 WOD

Warm Up
100m run – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm

20 Min AMRAP
5 burpees                                                 L2-Same                     L1-Same
1 Rope Climb 15’(Count 5 reps)          L2-AHAP                     L1-Hand over Hand / 10 Ring Rows
30 double-unders                                   L2-15 DUs                   L1-60 Singles

Rounds + Reps

WED 7/18/18 WOD

Warm Up
100m Run – Bear Crawl – Inchworm – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups / Down Dog – 10 Sit ups – 10 Squats – 10 Pull ups –

WOD
“Barbara”
20 pull-ups                    L2-15 Banded                        L1-10 Ring Rows
30 push-ups                  L2-20 Push ups                      L1-15 Push ups
40 sit-ups                       L2-30 Sit ups                          L1-20 Sit ups
50 squats                       L2-40 Squats                          L1-25 Squats

Rest precisely 3 minutes between each round.
5 Rounds for Total Time

TUE 7/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike
Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Crabwalk
Empty Bar – Push Jerk – 7-5 (Add weight)

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 4/12/18)

WOD
800m Run .                          L2-600m                        L1-400m
-Rest 2 Min-
400m Run                            L2-300m                         L1-200m
-Rest 1 Min-
200m Run                             L2-Same                         L1-Same
For Time

MON 7/16/18 WOD

Warm Up
2 Min Bike or 2 Min Row -Then – Movement Prep –

WOD – 10 Min Time Cap on Each WOD
“Fran” (10 Min Cap)
21-15-9
Thrusters 95/65#                         L2-75/45#                    L1-55/25#
Pull ups                                       L2-Banded                 L1-Ring Rows

-Rest 5 Min-

“Annie” (10 Min Cap)
50-40-30-20-10
Double Unders                           L2-1/2 Reps                L1-x2 single unders
Abmat Sit ups                             L2-Same                     L1-Same

-Rest 5 Min-

“Grace” (10 Min Cap)
30 Clean & Jerks 135/95#           L2-95/65#                    L1-65/45#
For Total Time

SAT 7/14/18 – Strength – Deadlift –

Warm Up
1 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 (add weight)

Deadlift
5 x 5 (add weight each set)
3 x 1 (work to heaviest)

Sumo Deadlift
5 x 3

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 7/13/18 WOD

 

Warm Up
100m Run – Front Skip / Back Skip – Side Lunge – 10 Squats – 10 PVC Pass Thrus – 10 Around the World – 10 Push ups w/ Down Dog – 10 Strict Pullups – Broad Jump – 10 Sit ups – 100m Run -Then- Movement Prep

WOD
100ft Walking Lunge w/ 30/20# Dumbbells              L2-20/10#                    L1-15/10#
30 Box Jumps 24/20”                                                       L2-20/16”                    L1-16/12”
20 Weighted pull ups 30/20#                                        L2-Strict Pull ups      L1- Strict Banded/RR

4 Rounds for Time

THU 7/12/18 WOD

Warm Up
100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 3/12/18)

WOD – With a Partner
6 Min AMRAP
10/8 Cal Bike
10 Burpees

-Rest 2 Min-

6 Min AMRAP
10/8 Cal Row
10 Burpees
Total Rounds + Reps

WED 7/11/18 WOD

Warm up
1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 2 Min Overhead Thoracic Extension –

WOD
Jenny
20 Min AMRAP
20 Overhead Squats 45/35#                L2-35/25#                       L1-25/15#
20 Back Squats 45/35#
400m

Rounds + Reps

TUE 7/10/18 WOD

 

Warm Up
100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 5-5-5-5-5-5-5-5 (compare to 12/5/17)

WOD
21-15-9
Toes to Bar                                  L2-As High as Possible                               L1-Lying T2B
Handstand Push ups                L2-Knees on Box / Pike                               L1-HOD Push ups
For Time