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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

WED 9/19/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 10 Lying Leg Raises (each) – 30 sec Sampson Stretch (rt/lt)- 2 Rounds
Bar Work – 3 DL – 3 Back Squat – 3 S2OH – 3 Rounds (add weight each set)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 6/14/18)

WOD – 11 Min AMRAP
L3
11 Deadlifts 75/55#
9 Back Squats
7 S2OH
Rounds + Reps

L2
11 Deadlifts 65/45#
9 Back Squats
7 S2OH
Rounds + Reps

L1
11 Deadlifts 55/35#
9 Back Squats
7 S2OH
Rounds + Reps

TUE 9/18/18 WOD

 

Warm Up
100m Run – Tip Toe Walk – Heel Walk – Front Skip – Back Skip – Goose Step – Side Lunge – Walking Lunge – Bear Crawl / Crabwalk – 10 Squats – 10 Pull ups – 10 Push ups – 10 Sit ups – 100m Run – Movement Prep

WOD
L3
100m Farmer’s Carry Rt Arm 55//35#
100m Farmer’s Carry Lt Arm 55/35#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 95/65#
For Time

L2
100m Farmer’s Carry Rt Arm 45/25#
100m Farmer’s Carry Lt Arm45/25#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 75/45#
For Time

L1
100m Farmer’s Carry Rt Arm 35/15#
100m Farmer’s Carry Lt Arm 35/15#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 55/25#
For Time

MON 9/16/18 WOD

Warm up
2 Min Bike or Row
-Then-
5 Banded Good Mornings
5 Push ups
5 Squats
5 Sit ups
5 Strict Pull ups
2 Rounds
Movement Prep – 5 Reps of each movement – 3 Rounds

WOD – 
L3
-9 Min AMRAP-
100 Double Unders
30 KB Sumo Deadlift High Pulls 55/35# M+45/25#
30 Burpees over Kettle bell
30 Wall Balls 20/14#
30 C2B Pull ups M+Pull ups- For Total Reps
-Rest 2 Min-
-9 Min AMRAP-
30 C2B Pull ups
30 Wall Balls 20/14#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 55/35#
100 Double Unders – For Total Reps

L2
200 Single Unders
30 KB Sumo Deadlift High Pulls 35/25# M+45/20#
30 Burpees over Kettle bell
30 Wall Balls 14/10#
30 Jumping C2B Pull ups M+ Chin- Total Reps
-Rest 2 Min-
30 Jumping C2B Pull ups M+ Chin
30 Wall Balls 14/10#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 35/25# M+45/20#
200 Single Unders – Total Reps

L2
200 Single Unders
30 KB Sumo Deadlift High Pulls 25/15#
30 Burpees over Kettle bell
30 Wall Balls 10/8#
30 Jumping pull ups – Total Reps
-Rest 2 Min-
30 Jumping pull ups
30 Wall Balls 10/8#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 25/15#
200 Single Unders – Total Reps

L1
200 Single Unders
30 KB Sumo Deadlift High Pulls 25/15#
30 Burpees over Kettle bell
30 Wall Balls 10/8#
30 Jumping pull ups – Total Reps
-Rest 2 Min-
30 Jumping pull ups
30 Wall Balls 10/8#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 25/15#
200 Single Unders – Total Reps

SAT 9/15/18 STRENGTH WOD – Clean – OPEN GYM -9/11 Tribute WOD

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean – Pause at the Knee – then – Deadlift
*1Clean – Pause at the Knee – then – Power Shrug
*1Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean

Clean – Pause at the Knee – then – High Pull
5 x 3

Clean – Pause at the Knee – then – Power Clean
3 x 3

Power Clean – then – Front Squat
5 x 2

Squat Clean
3 x 1

Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)

9/11 TRIBUTE WOD (DURING 10am OPEN GYM

  • 2001 meter Run
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lb)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (175/115 lb)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lb)
  • 11 Push Jerks (110/75 lb)
  • 2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

FRI 9/14/18 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 – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 6/5/18)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 70% of 5RM
1 Overhead Squat @ 70 % of 5RM

THU 9/13/18 WOD

Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push-ups – 10 Sit ups – 10 Squats – 10 Pull ups –
2 Min each Couch Stretch – 2 Min each Banded Hip Hamstring

WOD
L3                                                  L2                                                  L1
3 Mile Run                                   2 Mile Run                                   1 Mile Run
For Time

WED 9/12/18 WOD

Warm Up
100m Run – Walking Lunge – Goose Step – 10 Push-ups – 10 Sit ups – 10 Pull ups – 10 squats – Movement Prep –

WOD

10 Min AMRAP
10 Triple Unders                                      L2-10 Double unders                                   L1- 20 Singles
15 Kettlebell Swings 55/35#                 L2-45/25#                                                        L1-35/15#

20 walking lunge steps                          L2-Same                                                          L1-Same
Rounds + Reps

-Rest 5 Min-

10 Min AMRAP
10 GHD sit-ups                                    L2-Abmat Sit ups (straight leg)               L1-Abmat Sit ups
15 push-ups                                         L2-15 Worm                                                   L1-15 Knees
10 GHD sit-ups                                    L2-Abmat Sit ups (straight leg)                L1-Abmat Sit ups
30 squats                                             L2-Same                                                         L1-Same

Rounds + Reps

TUE 9/11/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Abmat Sit ups – 5 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Press
Bear Crawl/Inchworm
Broad Jump

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (Compare to 6/8/18)

WOD
3 Min Max Cal Bike
-Rest 2 Min-
3 Min Max Cal Row
-Rest 2 Min-
3 Min Max Reps Lying T2B
For Total Reps

Foundations

DON’T PUT IT OFF ONE MORE DAY! Get started now on your fitness journey. Your health is important NOW and shouldn’t be something that you wait a month longer to start. Every day matters in your health!!! Taking care of yourself is the most important thing that you can do for you and your loved ones, and it should be at the top of your to-do list!

 
Our beginner class (Foundations) meets TODAY!!! All of our workouts can be scaled to meet you at your fitness level. Each day is a different workout that uses functional movements which make everyday life easier. We also focus of healthy eating and an overall healthy lifestyle!
 
MONDAY’S and WEDNESDAY’S – 6:50pm. There are 5 classes that you will take which meet for 1 hour and 15 minutes with a LEVEL 2 certified trainer with MANY years of experience!!
 
The cost of our Foundations class is ONLY $75.
 
Contact us to set up your FREE initial personal one on one consultation and orientation! We love helping people change their lives and we want to help you!
 
Come find out what we are all about, and be a part of our Crossfit Change community!
 
jeff@crossfitchange.com (706) 949-9556
carolyn@crossfitchange.com (706) 949-5949
 
 

MON 9/10/18 WOD

Warm Up
2 Min Bike or Row – Then – Movement Prep – 5 Reps of each – 3 Rounds

L3
20 Min AMRAP: (with a partner)
20 Thrusters 115/75#
20 Box Jumps 24/20”
20 Burpees
30 Thrusters 95/65#
30 Box Jumps
30 Burpees
40 Thrusters 85/55#
40 Box Jumps
40 Burpees
50 Thrusters 65/45#
Max Calorie Row in Remaining Time

L2
20 Min AMRAP: (with a partner)
20 Thrusters 75/55#
20 Box Jumps 20/16”
20 Burpees
30 Thrusters 65/45#
30 Box Jumps
30 Burpees
40 Thrusters 55/35#
40 Box Jumps
40 Burpees
50 Thrusters 45/35#
Max Calorie Row in Remaining Time

L1
20 Min AMRAP: (with a partner)
20 Thrusters 65/45#
20 Box Jumps 16/12”
20 Burpees
30 Thrusters 55/35#
30 Box Jumps
30 Burpees
40 Thrusters 45/25#
40 Box Jumps
40 Burpees
50 Thrusters 35/25#
Max Calorie Row in Remaining Time