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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

MON 8/20/18 WOD

Warm Up
2 Min Row or 2 Min Bike – 10 Lying Leg Raises – 5 Banded Good Mornings – 5 Push ups – 5 T2B – 5 Squats – 5 Strict Pull ups – 2 Rounds
Empty Bar Work – 10, 7, 5 – Add weight each set (small increments)

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 5/29/18)

WOD – 15 Min Cap
Helen
400m Run                                    L2-200m Run                               L1-100m Run
21 Kettlebell Swings 55/35#      L2-45/25#                                      L1-35/15#
12 Pull ups                                  L2-Banded                                   L1-Ring Rows

3 Rounds for Time

SAT 8/18/18 Strength – Bench – Partner WOD

Warm Up                                                                        OPEN GYM PARTNER WOD
100m                                                                                   10 Deadlifts 315/220
10 PVC Pass Thrus                                                           20 Calorie Row
10 PVC Around the world                                              30 Calorie Bike
10 PVC SOTS Presses                                                         ** 8 Rounds for time
2 Rounds                                                                           *Only 1 partner works at a time
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 8 Warm Up
1 x 6 Warm Up
5 x 4 Work to Heaviest

Dumbbell Bench
3 x 8 Work to Heaviest

Strict Pull ups
3 x Max Reps

Front Rack Walking Lunge
3 x 10 Add 10# to Last

FRI 8/17/18 WOD

Warm Up
1 Burpee – 1 Squat – 1 Push ups – 1 Sit ups – 1 Strict Pull ups – 5 Rounds
PVC – 10 Pass Thrus – 10 Around the world – 5 SOTTS Presses – 5 OHS – 2 Rounds
Empty Bar Work – 1 Snatch Power Pulls – 1 Snatch DL – 1 Hng Pwr Snatch – 1 Pwr Snatch – 1 Sqt Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 11/14/18)

WOD
“Isabel”
30 Snatches 135/95#                   L2-95/65#                                      L1-65/45#
For Time

THU 8/16/18 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  –
5 Quick Kips – 3 Big Kips – 2 lever Down – 1 Pull up – 3 Rounds

WOD
“Tabata This” 20 sec of max reps 10 sec rest for 8 rounds of each
Tabata Row
-Rest 1 Min-
Tabata Squat
-Rest 1 Min-
Tabata Pull-up                            L2- Banded                                  L1-Ring Rows
-Rest 1 Min-
Tabata Push-up
-Rest 1 Min-
Tabata Abmat Sit-up

For Total Reps

WED 8/15/18 WOD

Warm Up
100m Run – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTS presses –
5 Goblet Squats – 2 Rounds
Empty Bar – Front Squat 7-5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 4/25/18)

WOD
WOD – 12 Min AMRAP – (Compare to 4/25/18)
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 8/14/18 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 – 3 Handstand Holds – Inchworm
Empty Bar – Shoulder Press – 9 – 7

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 5/9/18)

WOD – 12 Min EMOM
5 Handstand Push ups                              
5 Burpees
**AMRAP if you can’t keep up**

MON 8/13/18 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 Ankle Calf Smash – 2 Min each Banded Hip Hamstring Stretch

WOD
800m Run                                    L2-400m                                       L1-200m
-Rest 3 Min-
4 Rounds for Total Time

SAT 8/11/18 Strength – Overhead Squat –

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 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

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

FRI 8/10/18 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 – 5 Power Cleans – 5 Power Snatches – 3 Rounds

WOD
1 Mile Run                                                     L2-1200m                                    L1-800m
25 Power Cleans 95/65#                            L2-75/55#                                    L1-55/35#
800m Run                                                      L2-600m                                       L1-400m
25 Power Snatches 95/65#                        L2-75/55#                                    L1-55/35#
400m Run                                                      L2-300m                                       L1-200m
For Time

THU 8/9/18 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 – 2 Rounds

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 11/14/17)

WOD – 12 Min – Every 30 seconds
1 Power Pull
1 Squat Clean @ 70% of 1RM
**AMRAP if you can’t keep up**