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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 12/11/19 WOD

Warm Up – Front Skip – Back Skip – Side Skip – Side Lunge/Walk Lunge – 10 Squats – 10 Pull ups – 5 Down/Up Dogs – 5 Super Slow Push ups – 10 Pull ups – Bear Crawl – Broad Jump – PVC – 10 Pass Thrus – 10 ATW – 10 Back Presses – Shoulder Stretch – Movement Prep –

WOD (Compare to 12/11/18)
10 Min AMRAP
10 Kettle bell Swings 70/55# L2-55/45# L1-35/20#
10 Lying Toes to Bar
10 Walking Lunge Steps
Rounds + Reps
-Rest 2 Min-
10 Min AMRAP
10 Broad Jumps (Jump Turn)
10 Push Ups
10 Thrusters 75/55# L2-65/45# L1-45/25#
Rounds + Reps

TUE 12/10/19 WOD

Warm Up – 200m Run – 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 Clear the Knee – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (2 Rounds)

Strength WOD – Clean Progression – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 7 Rounds

WOD
L3
15 Power Cleans 135/95#
30 Double-unders
3 Rounds for Time

L2
15 Power Cleans 95/65#
30 Running Singles
3 Rounds for Time

L1
15 Power Cleans 65/45#
30 High Jump Singles
3 Rounds for Time

MON 12/9/19 WOD

Warm Up – 1 Min Bike – Tip Toe / Heel Walk – Walking Lunge/Side Lunge – Hip Circles – Trunk Twist – Arm Circles – 5 Pause Squats – 5 Pause Pushups – 10 Hollow Rocks – 5 Strict Pullups – 30 sec Plank – 5 Down/Up Dogs – 30 sec Hangs – 1 Min Bike – Movement Prep –

WOD
L3
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Handstands
8 Deadlifts 115/80#
7 Alt. Jumping Lunges
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 20/14#
8 Power Cleans 115/80#
7 OTB Burpees
Rounds + Reps
Total Reps

L2
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Handstands
8 Deadlifts 85/55#
7 Alt. Jumping Lunges
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 16/12#
8 Power Cleans 85/55#
7 OTB Burpees
Rounds + Reps
Total Reps

L1
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Wall Step ups
8 Deadlifts 55/35#
7 Lunge Steps
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 14/10#
8 Power Cleans 55/35#
7 OTB Burpees
Rounds + Reps
Total Reps

SAT 12/7/19 – 8:30am – 10:00am – Partner WOD / OPEN GYM –

WOD
L3
200 Double unders
21 Squat Snatches 135/95#
100 Double unders
15 Squat Snatches
50 Double unders
9 Squat Snatches
For Time

L2
200 Running Singles
21 Squat Snatches 95/65#
100 Running Singles
15 Squat Snatches
50 Running Singles
9 Squat Snatches
For Time

L1
200 High Jump Singles
21 Power Snatches 65/45#
100 High Jump Singles
15 Power Snatches
50 High Jump Singles
9 Power Snatches
For Time

FRI 12/6/19 WOD

Warm Up
3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD – Compare to 12/6/18
“Fight Gone Bad” 
L3
1 Min Max Wall-ball shots, 20/14#
1 Min Max Sumo deadlift high-pull 75/55#
1 Min Max Box jump, 20/16”
1 Min Max Push press, 75/55#
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

L2
1 Min Max Wall-ball shots 16/12#
1 Min Max Sumo deadlift high-pull 55/35#
1 Min Max Box jump, 16/12”
1 Min Max Push press, 55/35#
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

L1
1 Min Max Wall-ball shots 14/10#
1 Min Max Sumo deadlift high-pull 45/25#
1 Min Max Box jump, 16/12”
1 Min Max Push press, 45/25
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

THU 12/5/19 WOD

Warm Up – 200m Run – 30 sec Pride Squat – 10 Squats – 10 Sit ups – 10 Push-ups – 10 Pull ups – 30 sec Handstand Hold – 5 Burpees – Inchworm – 30 sec Jumping Jacks – 10 Pass Thrus – 10 ATW – 10 Back Presses – Trunk Twist – Shoulder Stretch –
Empty Bar – Shoulder Press – 9-8-7 (Add weight)

Strength WOD – Shoulder Press 7-7-7-7-7 (Compare to 9/5/19)

WOD 12 Min AMRAP
L3
25 Wall Ball Shots 20/14#
20 Russian KB Swings 55/35#
10 Burpees
Rounds + Reps

L2
25 Wall Ball Shots 16/12#
20 Russian KB Swings 45/25#
10 Burpees
Rounds + Reps

L1
25 Wall Ball Shots 14/10#
20 Russian KB Swings 35/14#
10 Burpees
Rounds + Reps

WED 12/4/19 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 – 2 Rounds

WOD
L3
20 Clean & Jerks 135/95#
-Rest 2 Min-
30 HOD Push ups
30 Ring Dips
-Rest 2 Min-
200 Double unders
-Rest 2 Min-
40/32 Cal Bike
For Total Time

L2
20 Clean & Jerks 115/80#
-Rest 2 Min-
30 HOD Push ups
30 Modified Ring Dips
-Rest 2 Min-
200 Running Singles unders
-Rest 2 Min-
32/22 Cal Bike
For Total Time

L1
20 Clean & Jerks 85/55#
-Rest 2 Min-
30 HOD Push ups
30 Box Dips
-Rest 2 Min-
200 High Jump Singles
-Rest 2 Min-
22/15 Cal Bike
For Total Time

TUE 12/3/19 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 Squats – 7-7-7-7-7 – (Compare to 9/17/19)

WOD
L3
20 Kettlebell Swings 55/35#
10 Box Jumps 30/24”
3 Rounds for Time

L2
20 Kettlebell Swings 45/25#
10 Box Jumps 24/20”
3 Rounds for Time

L1
20 Kettlebell Swings 35/15#
10 Box Jumps 20/16”
3 Rounds for Time

MON 12/2/19 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
1 SN to knee – 1 SN to Hip – 1 SN Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds
Bar Work – 3 Power Snatches- 2 Squat Snatches – Warm Up

Strength WOD – Snatch – 3 Power / 2 Squat – 7 Rounds (9/13/19)

WOD
L3
3 Complexes of 1 Snatch + 1 Hang Snatch 155/105#
30 Double unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

L2
3 Complexes of 1 Snatch + 1 Hang Snatch 115/80#
30 Running Single unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

L1
3 Complexes of 1 Snatch + 1 Hang Snatch 75/50#
30 High Jump Single unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

FRI 11/29/19 WOD – We will only have a 9am Class Today!!! –

Warm Up – 200m Run – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Banded Lying Leg Raises – 10 X Band Side Steps (each way) – Bar Warm Up 10-9-8

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 8/16/19)

WOD – 9 Min AMRAP
L3
9 GHD Sit ups
9 Power Cleans 95/65#
9 Deadlifts
Rounds + Reps

L2
9 Straight Leg Sit ups
9 Power Cleans 75/55#
9 Deadlifts
Rounds + Reps

L1
9 Abmat Sit ups
9 Power Cleans 55/35#
9 Deadlifts
Rounds + Reps