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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

 

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Skill – 5 Min Handstand Work / 20 total wall walks

WoD

12 Min AMRAP
  9 Power Snatches 115/85#
  15 Push ups (HOD)
  9 Strict Pull ups
Rounds + Reps
 
-Rest 5 Min-
 
Strength – Sumo Deadlift – 15 Min to 5RM (touch and go)

THU 11/20/14 WoD

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Skill – 3 Skin the cats / 1 Min Couch Stretch (each leg) – 2 Rounds

WoD

8 Min AMRAP
  40 Burpees
-Then-
  8 Kettlebell Swings (AHAP)
  20 Double unders
Rounds + Reps
 
-Rest 2 Min-
 
6 Min AMRAP
  30 Burpees
-Then-
  6 Box Jumps 30/24″
  15 Double unders
Rounds + Reps
 
-Rest 2 Min-
 
4 Min AMRAP
  20 Burpees
-Then-
  Max Double unders
Total Reps

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Skill – 5 Headstands / 10 Strict C2B Chin ups / 5 Box to Box land and jump 24/20″ – 3 Rounds

Strength – Push Jerk – 20 Min to 5RM (Compare to 8/18/14)

WoD

5 – 4 – 3 – 2 – 1  Rope Ascents to 15′
50-40-30-20-10 Squats
 
For Time

TUE 11/18/14 WoD

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Skill – 10 False Grip Ring Rows / 10 Strict Ring Dips / 5 Hanging Tuck to L Hang – 3 Rounds

Strength – Back Squat – 20 Min to 5RM (Compare to 9/9/14)

WoD

50 – 40 – 30 – 20 – 10 Abmat Sit ups
10 – 8 – 6 – 4 – 2 Forward Rolls
 
For Time

MON 11/17/14 WoD

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Skill – 30 PVC Pass Throughs / 2 Min Rt leg split / 2 Min Lt leg split

Strength – Deadlift – 20 Min to 7RM (touch and go)

WoD EMOM

1 Deadlift 185/125#
1 Power Clean 185/125#
1 Push Jerk 185/125#
 
Every Minute on the Minute for 12 Minutes

FRI 11/14/14 WoD

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Skill – 10 Elevated Ring Push ups / 15 Superman Rocks / 30 Double unders – 3 Rounds

WoD

8 Minute AMRAP
  10 Burpees
  20 Goblet Squats 35/25#
Rounds + Reps
 
-Rest 4 Min-
 
7 L-Pull ups
7 Handstand Push ups
7 Ring Dips
7 Kettlebell Swings (AHAP)
 
5 Rounds for Time

THU 11/13/14 WoD

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Skill – 5 Tri-pod stands / 30 sec bridge hold / 10 sit ups to pancake – 3 Rounds

Strength – Push Press – 20 Min to 5RM (Compare to 8/15/14)

WoD

“Helen” (8/15/14)
  400m Run
  21 Kettlebell Swings 55/35#
  12 Pull ups
 
3 Rounds for Time