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Welcome to CrossFit Change!

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Welcome to CrossFit Change.

As the first and only 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
620F Stonecypher St
Cornelia, GA  30531

We will have Memorial Day Murph Monday the 25th at 9am!

Monday, May 25th we will take part in the 3rd Annual Memorial Day Murph WOD at 9am.  This wil be the only class on Memorial Day Monday.

Make plans to join us at 9am…it will be the only class on Monday the 25th.  We look forward to seeing you all to take part in honoring those who have paid the ultimate price for the freedoms we take for granted everyday.  Take on Murph solo or partner with a brave soul to share the work!

Regular Class schedule the rest of the week (Tues 26th – Fri 29th).

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FRI 5/22/15 WOD

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Skill – Empty Bar – 3 Power Snatches / 2 OHS / 1 Squat Snatch – 3 Rounds

Strength – Snatch – 20 Min to 3RM (Compare to 3/25/15)

WoD

L3
15 Minute EMOM
1 Power Snatch @ 75% of 3RM
3 OHS

L2
1 Power Snatch @ 65% of 3RM
3 OHS

L1
1 Power Snatch @ 55% of 3RM
3 OHS

WED 5/20/15 WOD

Skill – External Rotation w/ KB (2 Min each) / Banded overhead elbow (2 Min each)

Strength – Shoulder Press – 20 Min to 5RM (Compare to 3/3/15)

WoD

L3
600m Run – Rest 2 Min
400m Run – Rest 2 Min
400m Run – Rest 2 Min
200m Run – Rest 2 Min
100m Run
For Time

L2
400m Run – Rest 2 Min
200m Run – Rest 2 Min
200m Run – Rest 2 Min
100m Run – Rest 2 Min
100m Run
For Time

L1
200m Run – Rest 2 Min
100m Run – Rest 2 Min
100m Run – Rest 2 Min
100m Run – Rest 2 Min
50m Run
For Time

TUE 5/19/15 WoD

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Skill – Banded Hip Squat (1 Min each) / Banded Hip Lunge (1 Min each) / Banded Hip Good Mornings (1 Min each) / Glute tack w/ lacrosse ball (1 Min each)

Strength – Deadlift – 20 Min to 1RM (Compare to 2/20/15)

WOD

15 Minute EMOM (Every Minute on the Minute)

L3
25 Double Unders
2 Deadlifts @ 70% of 1RM

L2
15 Double unders
2 Deadlifts @ 60% of 1RM

L1
25 Plate Jumps (2 45# plates)
2 DL @ 60% of 1RM

Record Level and weight used.

MON 5/18/15 WOD

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Skill – Pistol Progression

Strength – Back Squat – 20 Min to 7RM (Compare to 12/31/14)

WOD

5 Min AMRAP – Max Double unders / Single unders

-Rest 2 Min-

4 Min AMRAP – Max Burpees

-Rest 2 Min-

3 Min AMRAP – Max Double under / Single unders

Total Reps for Each Segment

FRI 5/15/15 WOD

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Skill – Empty Bar – SP, PP, PJ – 8-7-6

Strength – Push Jerk – 20 Min to 5RM (Compare to 1/13/15)

WOD

L3
400m Run
1 Min Rest
3 Rounds for Total Time

L2
400m Run
2 Min Rest
2 Rounds for time

L1
200m Run
1 Min Rest
3 Rounds for Time