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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

FRI 5/25/18 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 – Goose Step – 10 Side lunges
30 sec double unders – Bear Crawl – 3 Handstand holds – Inchworm
2 Rounds

WOD
25 Min AMRAP
100ft Shuttle                                                 L2-Same                                       L1-Same
10 HOD Push ups                                         L2-Same                                       L1-Same
15 Squats                                                       L2-Same                                       L1-Same
Rounds + Reps

THU 5/24/18 WOD

Warm Up
100m Run – Bear Crawl – 5 Squats – 5 Strict Pull ups – 100m Run – Crabwalk – 5 Lying T2B – 5 Push ups – 100m Run – Inchworm –
Bar Work – Deadlift – 10 – 8 – 6 – 4 (Work up to your working weight)

WOD
21 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
800m Run                                                           L2-800m                                         L1-400m
18 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
600m Run                                                           L2-400m                                         L1-200m
15 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
400m Run                                                           L2-400m                                         L1-200m
12 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
200m Run                                                           L2-200m                                         L1-100m

For Time

WED 5/23/18 WOD

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 – 7-7-7-7-7-7-7 **Rest 2:30 min between sets** (Compare to 1/11/18)

WOD – 10 Min – Every 30 seconds
1 Front Squat @ 65% of 7RM
2 Burpees
**If you can’t keep up this turns into an AMRAP**

TUE 5/22/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 30 sec Sampson Stretch (rt/lt)– 2 Rounds
Bar Work – 1 Snatch DL – 1 Snatch High Pull – 1 Hang Power Snatch – 1 Power Snatch – 3 Rounds (add weight each set)

WOD
1 minute of Power Snatches 115/85#                         L2-95/65#                                      L1-55/35#
1 minute of GHD sit-ups                                                 L2-Lying T2B                              L1- Sit ups
2 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
2 minutes of GHD sit-ups                                               L2-Lying T2B                              L1- Sit ups
3 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
3 minutes of GHD sit-ups                                               L2-Lying T2B                              L1- Sit ups

4 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
4 minutes of GHD sit-ups
For Total Reps

MON 5/21/18 WOD – Lurong #2

Warm Up
100m run – 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 – Lurong #2
13 Min AMRAP
13 Toes to Bar       L2-Wall Sit ups            L1-Wall Sit ups
13 American Kettle bell Swings
L3-70/53# M-53/35# M+53/35#
L2-53/35 M-53/35 M+35/26#
L1-35/26 M-35/26 M+26/13# (Russian)

13 Lateral Box Jump Overs
L3-30/24” M-30/24” M+24/20”
L2-24/20 M-24/20 M+20/14”
L1-24/20” M-24/20” M+20/14”

Total Reps

-Rest As Needed- Then –

Push Press – 1RM (Compare to 1/10/18)
**With the time remaining work to your heaviest 1RM**

5/19/18 – Saturday Strength – Front Squat –

Warm Up
250m Row
3 Lap Run
-Then-
Sampson Stretch Walk
Cossack Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds
-Then-
Empty Bar Work
Front Rack Elbow Raises
Front Rack 10 sec Pride Squat (5 Reps)
Front Squats (5 Reps)
2 Rounds

Front Squat
1 x 10
1 x 8
1 x 6

5 x 5

1 1/4 Front Squat
3 x 3

Hamstring Raises (with weight if possible)
3 x 10

Back Rack Walking Lunge
3 x 10

FRI 5/18/18 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 Pull – 1 Clean DL – 1 L Hang Power Clean – 1 L Hang Squat Clean – 1 Power Clean – 1 Squat Clean – 3 Rounds

Strength WOD – Clean Complex – Power Pulls 3 x 3 – Then – 1 Clean DL – 1 Low Hng Pwr Clean – 1 Low Hng Sqt Clean – 1 Pwr Cln – 1 Sqt Cln – 5 Sets
**Work to Heaviest Complex** (Compare to 2/22/18)

WOD
30/20 Cal Row                                                L2 – Same                                                       L1 – 20/15 Cal Row
30 Over the Bar Burpees                            L2 – Same                                                       L1 – Same (step over)
30 Power Cleans 135/95#                            L2 – 95/65#                                    L1 – 55/35#

For Time

THU 5/17/18 WOD

Warm Up
100m run – Ankle Circles – Leg swings – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses -10 PVC Thrusters, 10 PVC Supermans Then –
10 Push Ups – 10 Hollow rocks — 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD
“Fight Gone Bad!”
Wall-ball shots, 20/14#                                                   L2-16/12#                                      L1-14/10#
Sumo deadlift high-pull 75/55#                                 L2-55/4-35#                                   L1-45/25#
Box jump, 20/16”                                                            L2-16/12”                                      L1-12/6”
Push press, 75/55#                                                        L2-55/4-35#                                   L1-45/25#
Cal Row                                                                            L2 – Same                                        L1 – Same

REST 1 MINUTE
**1 minute at each movement(no extra transition time)

3 Rounds for Total Reps

 

WED 5/16/18 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

WOD
1 Min Max Reps Squat Cleans 165/115#                      L2-115/75#                                    L1-75/55#
Rest 3 minutes
1 Min Max Reps Squat Cleans 185/125#                      L2-125/85#                                    L1-80/60#
Rest 3 minutes
1 Min Max Reps Squat Cleans 205/135#                      L2-135/95#                                    L1-85/65#
Rest 3 minutes
1 Min Max Reps Squat Cleans 165/115#                      L2-115/75#                                    L1-75/55#
Rest 3 minutes
1 Min Max Reps Squat Cleans 185/125#                      L2-125/85#                                    L1-80/60#
Rest 3 minutes
1 Min Max Reps Squat Cleans 205/135#                      L2-135/95#                                    L1-85/65#

Try to get max reps for each round. Touch and Go if you can.
Score is Total Squat Clean Reps completed.

TUE 5/15/18 WOD

Warm Up

1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 30 sec Sampson Stretch (rt/lt)– 2 Rounds
2 Laps -10 squats -10 side lunge – 1 Min Pride Squat – 2 Min Calf Stretch (rt/lt) – 2 Rounds

WOD
L3-1 Mile Run – Rest 4 Min – 800m Run – Rest 2 Min – 400m Run
L2-1200m Run – Rest 4 Min – 600m Run – Rest 2 Min – 300m Run
L1-800m Run – Rest 4 Min – 400m Run – Rest 2 Min – 200m Run
Your score is the Total Time – 6 min = Run Time