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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

WED 4/25/18 WOD

Wednesday 4/25/18
Warm Up
2 Laps – 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 – 1-1-1-1-1-1-1 ** Rest 2 Min Between sets** (Compare to 12/13/17)

WOD – 12 Min AMRAP
30 Front Squats 95/65#                               L2-75/55#                                     L1-55/35#
20 GHD sit-ups                                               L2-Straight Leg Abmat             L1-Abmat Sit ups
400m Run                                                        L2- Same                                      L1-200m

Total Reps

TUE 4/24/18 WOD

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps – Then –
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds – Then –
Movement Prep – 1 Hang Power Clean – 3 Ring Dips – 4 Box Jumps – 10 DUs – 3 Rounds Rounds

WOD
20 Min AMRAP
3 Hang Power Cleans 185/125#               L2-135/95#                                    L1-95/65#
6 Strict Ring Dips                                         L2-Bar Dips                                   L1-Box Dips
9 Box Jumps 30/24”                                     L2-24/20”                                       L1-18/16”
27 Double unders                                        L2-14 DUs                                      L1-54 Single unders

Rounds + Reps

MON 11/23/18 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 – 10 Shoulder Touches (Handstand or Push up Hold) – Crabwalk
Empty Bar – Push Press – 7-5-3 (Warm up sets)

Strength WOD – Push Press – 1-1-1-1-1-1-1 **Rest 2 Min Between Sets** (Compare to 1/10/18)

WOD – 12 Min EMOM
Odd Min – 11 Burpees touch the Bar (jump and touch both hands to a pull up bar or ring that is, ideally 6” above your reach)
Even Min – 10 Thrusters 95/65#                                   L2-65/45#                    L1-55/35#
**If you can’t keep up, this turns into an AMRAP**

SAT 4/21/18 Strength – Bench –

Warm Up
1 Lap
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 10
1 x 8
1 x 6
5 x 4

Dumbbell Bench
5 x 3

Strict Pull ups
5 x 7

Front Rack Walking Lunge
3 x 10

FRI 4/20/18 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 – 7-7-7-7-7-7-7 **Rest 2 Min between sets** (Compare to 1/5/18)

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

THU 4/19/18 WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl/Inchworm – Spider Man/Crabwalk

WOD
5 Handstand Push Ups             L2-Pike/Knees on Box              L1-HOD Push ups
5 Abmat sit ups

10 Rounds for Time

-Rest 5 Min-

10 Calorie Row
10 Burpees
5 Rounds for Time

-Rest 5 Min-

25 Wall Ball Shots 20/14#           L2-16/12#                                L1-14/10#
25 Box Jumps 24/20”                    L2-20/16”                                 L1-18-12”
2 Rounds for Time

**You will have three separate times as your score**

WED 4/18/18 WOD

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds
Bar Work – 1 Power Clean – 1 Hang Power Clean – 1 Hang Squat Clean – 1 Squat Clean – 3 Rounds

Strength WOD – Clean – 1-1-1-1-1-1-1 **Rest 2:30 between sets** (Compare to 1/15/18)

WOD – 15 Min Cap
50 Squats                             L2-40 same                                L1-30 same
40 Pull ups                           L2-30 Banded                            L1-20 Ring Rows
30 HOD Push ups               L2-20 same                                L1-10 same

3 Rounds for Time

TUE 4/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike or 2 Lapss -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
1 Min Row or 1 Min Bike or 2 Laps-1 Min Pride Squat – 5 Squats – 5 Strict Pull ups – 5 Push ups – 5 T2B – 10 side lunge – 2 Rounds
Empty Bar Work – 8, 7,5

Strength WOD – Back Squat – 3-3-3-3-3-3-3 **Rest 2:30 between sets** (Compare to 1/3/18)

WOD
10 Min AMRAP
5 Thrusters 95/65#
7 Snatches 95/65#
9 Sumo Deadlift High Pull 95/65#

Rounds + Reps

MON 4/16/18 Partner WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl – Then –
Movement Prep – 5 reps of each movement – 2 Rounds

WOD
20 Min AMRAP – One Partner works at a time – Break up the work any way you want –
10 Box Jumps 24/20”                                   L2-20/16”                                      L1-16/12”
20 Hang Power Cleans 95/65#                  L2-65/45#                                     L1-55/35#
30 Med Ball Abmat Sit ups 20/14#          L2-16/12#                                      L1-14/10#

40 Burpees
Rounds + Reps

NO 9am Strength or 10am OPEN GYM – SAT 4/14/18

 

There will be no Saturday classes this Saturday.  We will be moving equipment into the gym and would appreciate any and all help with this undertaking.  We are meeting at CrossFit 754 between 9:30am and 10:00am.  Hopefully we can get everything moved and begin incorporating the equipment into the CrossFit Change experience.

Hope to see you in the morning with your moving pants on!