Featured post

JOIN US FOR THE APPLETOWN THROWDOWN #4 – APRIL 27, 2019 –

Click the link below to sign up for the AppleTown Throwdown #4. This is our 4th year hosting the best partner competition in Northeast Georgia and we would love for you to join us this year.  AppleTown Throwdown #4 will be challenging, and fun with scaling for all levels.  Grab a friend and click the link below to sign up.  We hope to see you on April 27th for a fun day of challenging workouts.  All workouts, levels and information can be found in the link below.

https://www.signupgenius.com/go/20f0b44acac2fa1f49-4thannual

Featured post

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

THU 4/18/19 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 – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 9 – 8 – 7 (add weight)

Strength WOD – Overhead Squat – 7-7-7-7-7 (Compare to 2/6/19)
**25 Double unders between sets**

WOD – 10 Min AMRAP
L3
10 Double unders
10 HOD Push ups
10 Lying T2B
Rounds + Reps

L2
10 Running singles
10 HOD Push ups
10 Lying T2B
Rounds + Reps

L1
10 High Jump singles
10 HOD Push ups
10 Lying T2B
Rounds + Reps

WED 4/17/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 3 Rounds

WOD – 20 Min AMRAP – One partner works at a time.
L3
50 Burpee Box Jump Overs 30/24”
50 Shoulder to Overhead 135/95#
50 Russian Kettlebell Swings 70/55#
For Total Reps

L2
50 Burpee Box Jump Overs 24/20”
50 Shoulder to Overhead 95/65#
50 Russian Kettlebell Swings 45/35#
For Total Reps

L1
50 Burpee Box Jump Overs 18/16”
50 Shoulder to Overhead 55/35#
50 Russian Kettlebell Swings 35/25#
For Total Reps

TUE 4/16/19 WOD **NO NOON OPEN GYM TODAY**

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Bar Warm Up – Push Jerk – 8 – 7 – 6 (add weight)

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 2/7/19)  
**20 Double Unders between sets**

WOD
L3
10 Burpees
10 Abmat Sit ups
10 Box Jump Overs 24/20”
5 Rounds for Time

L2
10 Burpees
10 Abmat Sit ups
10 Box Jump Overs 20/16”
5 Rounds for Time

L1
8 Burpees
8 Abmat Sit ups
8 Box Jump Overs 20/16”
5 Rounds for Time

MON 4/15/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Zig Zag Jump – 10 Squats – 10 Push Ups – 10 Sit ups – 10 Pull ups – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – 5 SOTTS Presses

– Then –
15 sec of Double unders / Running Singles / High Singles
30 sec of Rest
8 Rounds Total Reps

WOD – 20 Min AMRAP
L3
5 Pull ups
10 Push ups
15 Squats
Rounds + Reps

L2
5 Banded Pull ups
10 Push ups
15 Squats
Rounds + Reps

L1
5 Ring Rows
10 Push ups
15 Squats
Rounds + Reps

SAT 4/13/19 – 9am Strength – 10am OPEN GYM

Warm Up
3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Clean Deadlift (for Speed)
5 x 3

Power Clean (Technique Focus)
5 x 3

Power Clean + Front Squat (Technique Focus)
5 x 3

Squat Clean (Work to Heaviest)
3 x 3

Squat Clean (Work to Heaviest)
3 x 1 

FRI 4/12/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Carioca (High Knee) – Walking Lunge – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – 5 SOTTS Presses – 5 Pwr Clean – 5 Hang Squat Cleans – 5 Thrusters – Movement Prep – 5 reps of each – 3 Rounds

WOD – Partner WOD
L3
15 Complexes – 1 Power Clean 155/110#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 24/20”
25 GHD Sit ups
35 Double Unders
5 Rounds for Time

L2
15 Complexes – 1 Power Clean 105/75#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 20/16”
25 Med Ball Sit ups
35 Running Singles
5 Rounds for Time

L1
15 Complexes – 1 Power Clean 65/45#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 16/12”
25 Abmat Sit ups
35 High Jump Singles
5 Rounds for Time

THU 4/11/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatch – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch Complex – 1 Snatch DL – 1 Hang Power Snatch – 1 Power Snatch – 1 Squat Snatch – 5 Rounds

WOD – 10 Min Cap
L3
1 Mile Run
For Time

L2
1200m Run
For Time

L1
800m Run
For Time

WED 4/10/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 3 Rounds

WOD
L3
400m Run
30 Box Jumps 24/20”
30 Pull ups
30 Thrusters 95/65#
30 Double Unders
30 Alt DB Snatches 50/35#
30 Walking Lunge Steps
30 S2OH 95/65#
400m Run
For Time

L2
300m Run
30 Box Jumps 20/16”
30 Banded Pull ups
30 Thrusters 75/45#
30 Running Singles
30 Alt DB Snatches 40/25#
30 Walking Lunge Steps
30 S2OH 75/45#
300m Run
For Time

L1
200m Run
30 Box Jumps 16/12”
30 Ring Rows
30 Thrusters 55/25#
60 High Jump Singles
30 Alt DB Snatches 30/15#
30 Walking Lunge Steps
30 S2OH 55/25#
200m Run
For Time

TUE 4/9/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 7-5-3 –

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 2/1/19)

WOD – 10 Min – Every 30 seconds
All Levels
2 Front Squats @ 65% (from the rack)
3 Burpees
**AMRAP if you can’t keep up**

MON 4/8/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Bar Warm Up Push Press – 10-8-7

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 1/16/19)

WOD – 15 Min Cap
L3
5 – 4 – 3 – 2 – 1
Rope Climbs to 15’
50 Double unders between each round
For Time

L2
5 – 4 – 3 – 2 – 1
Rope Climbs as High as Possible
50 Running singles between each round
For Time

L1
10 – 8 – 6 – 4 – 2
Rope hand over hand – foot lock
100 High Jump singles between each round
For Time