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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

TUE 9/1/15 WOD

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Skill – Lying shoulder external rotation (2 Min each) / Banded front rack (2 Min)

Strength – Push Jerk – 20 Min to 3RM (Compare to 5/29/15 / 3/17/15)

WoD

L3
2 Min Max Box Jumps 24/20″
Rest 1 Min
2 Min Max Box Jump up and overs 24/20″
Rest 1 Min
2 Min Max Double unders

Total Reps for Each

L2
2 Min Max Box Jumps 20/16″
Rest 1 Min
2 Min Max Box Jump up and overs 20/16″
Rest 1 Min
2 Min Max Double unders

Total Reps for Each

L1
2 Min Max Box Jumps 16/12″
Rest 1 Min
2 Min Max Box Jump up and overs 16/12″
Rest 1 Min
2 Min Max Single unders

Total Reps for Each

Foundations class starts tonight!

 

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JOIN US TONIGHT!!! 6:45pm 362 N. Main St. Cornelia!

DO SOMETHING YOUR FUTURE SELF WILL THANK YOU FOR!…Come join our foundations (beginner) classes! Carve out some time your YOU!!
CrossFit Change is not just a place to work out, it is a community! We focus on proper functional movement patterns that are constantly varied. It is like nothing you experience in a typical gym!!!

Our Foundations class is a great way to see what CrossFit is all about and give it a try. We will teach the basic foundational movements and ease you into the CrossFit style of working out!
Our classes will be held from 6:45pm until 8:00pm on the following days in August:
Monday, August 31st
Wednesday, September 2nd
Monday, September 7th
Wednesday, September 9th

The cost for our September Foundations class is $96 and includes 4 sessions, a speed jump rope and regular classes for the rest of September. Cash, Check or click on the Paypal button under our Pricing menu. (Paypal in advance of class. Cash or Check upon arrival).
Check out www.crossfitchange.com

MON 8/31/15 WOD

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Skill

  • 10 lying straight leg raises each leg
  • 10 dynamic lunge stretches each leg
  • 10 leg swings each leg
  • 10 shoulder extension swings
  • 10 m straight leg shuffle
  • 10 m front skipping
  • 10 m light jog
  • 3 Rounds

WOD

L3/L2
150 m Shuttle Run – Rest 1 Min
3 Rounds
200m Run – Rest 1 Min
3 Rounds
400m Run – Rest 2 Min
2 Rounds
800m Run
For Total Time

L1
150m Shuttle Run – Rest 1 Min
3 Rounds
200m Run – Rest 1 Min
2 Rounds
400m – Rest 2 Min
1 Round
800m
For Total Time

FRI 8/28/15 WOD

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Skill – 2 Min Max Double unders

Building a Strong Base
Straight Leg Deadlift  3×10 (5 Min)
Bent Over Rows  3×10 (5 Min)
Bench Press  3×10 (5 Min)
Good Mornings  3×10 (5 Min)
Ring Rows  3×10 (5 Min)

 

Today is a strict form day with weight that is challenging but does not induce a break in body position or overall form.  If you have to use momentum to complete the reps…you need to lighten the load.  Focus on activating the working muscles as well as the stabilizers for each movement.

We will work on mobility if time allows at the end of class.

 

September Foundations (beginner) classes

DO SOMETHING YOUR FUTURE SELF WILL THANK YOU FOR!…Come join our foundations (beginner) classes!

CrossFit Change is not just a place to work out, it is a community! We focus on proper functional movement patterns that are constantly varied. It is like nothing you experience in a typical gym!!!

Our Foundations class is a great way to see what CrossFit is all about and give it a try. We will teach the basic foundational movements and ease you into the CrossFit style of working out! Our next class will begin Monday, August 31st.
Our classes will be held from 6:45pm until 8:00pm on the following days in August:
Monday, August 31st
Wednesday, September 2nd
Monday, September 7th
Wednesday, September 9th

The cost for our September Foundations class is $96 and includes 4 sessions, a speed jump rope and regular classes for the rest of September. Cash, Check or click on the Paypal button under our Pricing menu. (Paypal in advance of class. Cash or Check upon arrival).

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THU 8/27/15 WOD

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Skill/Mobility – 5 Goblet Squats / 10 Banded Good Mornings / 5 Pause Back Squat – 2 Rounds

Strength – Back Squat – 20 Min to 5RM (Compare to 6/4/15)

WOD – This is a SPRINT!!!

L3
100ft Broad Jump
100ft Bear Crawl
5 Wall Walks
3 Rounds for Time

L2
100ft Broad Jump
100ft Bear Crawl
3 Wall Walks
3 Rounds for Time

L1
50ft Broad Jump
50ft Bear Crawl
1 Wall Walks
3 Rounds for Time

WED 8/26/15 WOD

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Skill/Mobility – Overhead Thoracic Ext (Roller & Bar) (2 Min) / Overhead Hold – Standing / Squat (10 sec each)

Strength – Snatch – 20 Min to 1RM (Compare to 6/29/15)

1×7 @ 40% of 1RM – 1 Min rest
1×7 @ 50% – 1 Min rest
1×5 @ 60% – 1 Min rest
1×5 @ 65% – 2 Min rest
1×5 @ 70% – 2 Min rest
1×3 @ 75% – 2 Min rest
1×3 @ 80% – 3 Min rest
1×3 @ 85% – 3 Min rest
1×1 @ 90% – 3 Min rest
1×1 @ 95% – 4 Min rest
1×1 @ 100%  + 5#

5 Min EMOM
1 Snatch @ 70% of 1RM
add wt as needed

TUE 8/25/15 WOD

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Skill – Banded Shoulder (2 Min each) / Banded Good Mornings (20 reps)

WOD

“Helen”
L3
400m
21 Kettlebell Swings 55/35#
12 Pull ups
3 Rounds
L2
400m
21 Kettlebell Swings 45/25#
12 Bande Pull ups
3 Rounds
L1
200m
15 Kettlebell Swings 35/15#
12 Ring Rows
3 Rounds

-Then-

“Annie”
L3
50-40-30-20-10
Double unders
Abmat Sit ups
L2
35-25-15-10-5
Double unders
50-40-30-20-10
Abmat Sit ups
L1
100-80-60-40-20
Single unders
35-25-15-10-5
Abmat Sit ups

-Then-

“Grace”
L3
30 Clean & Jerks 135/95
L2
30 Clean & Jerks 95/65#
L1
30 Clean & Jerks 65/45#

 For Total Time

MON 5/24/15 WOD

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Skill / Mobility – Lat Smash (roller) 2 Min each / Tri Smash (on bar) 2 Min each / Start with an empty bar – 1×8 empty / 1×6 add wt / 1×4 add wt

Strength – Push Press – 20 Min to 1RM (Compare to 5/26/15)

WoD (Compare to 

“Fran”
L3
21-15-9
Thrusters 95/65#
Pull ups
For Time

L2
21-15-9
Thrusters 75/45#
Assisted Pull ups
For Time

L1
15-9-6
Thrusters 65/35#
Ring Rows
For Time