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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

THU 3/5/15 WoD

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Skill – Posterior Roller / Banded Hamstring / 5 Perfect Burpees

WoD
15 Kettlebell Swings 70/55 # (AHAP)
15 Burpees
   5 Rounds for Time
 
Maximum Intensity – DO NOT REST UNTIL YOU ARE FINISHED!

WED 3/4/15 WoD

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Skill – Front Rack Mobility / 5 Wall Ball Shots / 5 Back Ext. / 5 Strict T2B – 2 Rounds

Strength – Front Squat – 20 Min to 5RM (Compare to 2/13/15)

WoD
50 Wall Ball Shots 20/14#
25 Deadlifts 95/65#
   2 Rounds for Time

TUE 3/3/15 WoD

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Skill – Empty Bar – SP, PP, PJ – 8, 6, 4

Strength – Shoulder Press – 20 Min to 5RM (Compare to 1/20/15)

WoD
20 Medicine Ball Cleans 20/14#
20 Burpees
40 Double Unders
   2 Rounds for Time

CrossFit Change is not just a place to work out, we are a community! A community that supports proper sleep, stress reduction, nutrition guidance, as well as personal training in a group setting. We focus on proper functional movement patterns that are constantly varied. It is like nothing you experience in a typical gym!!!

Our Foundations class is a great way to see what CrossFit is all about and give it a try. We will teach the basic foundational movements and ease you into the CrossFit style of working out!

We are offering 2 class times to choose from this month at 9:45am and 6:45pm.

Our classes will be held on the following days in March:
Tuesday, March 3rd
Thursday, March 5th
Tuesday, March 10th
Thursday, March 12th

The cost for our Foundations class is $96 and includes 4 sessions, a speed jump rope and two weeks of regular classes (the rest of March).

MON 3/2/15 WoD

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Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 Deadlifts 115/75
5 Snatches 115/75

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

If you have already performed 15.1 and 15.1a then you have the option to redo or do the following:

The same time parameters will be used for both WoDs
9 Min AMRAP
  15 Box Jumps 24/20″
  10 Kettlebell Swings 55/35#
  5 Power Cleans 175/120#
 
6 Min to find 1 rep max Front Squat
 
 

FRI 2/27/15 WoD

Skill – 5 Med Ball Cleans / Banded Shoulder Mobility / 10 Double unders – 2 Rounds

WoD
5 Minute AMRAP
  7 Wall Ball Shots 20/14#
  7 Pull ups
 
-Rest 3 Minutes-
 
5 Minute AMRAP
  5 Deadlift 225/155#
  5 Handstand Push ups
 
-Rest 3 Minutes-
 
5 Minute AMRAP
  7 Box Jumps 24/20″
  7 Toes to Bar
 
Rounds + Reps for each AMRAP

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All classes will meet at regular times on Friday 2/27/15.  

Also, for all our CrossFit Open Participants, we will get together during Open Gym on Saturdays during the Open between 10am and Noon.  Come by and enjoy each other as we take on the CrossFit Open.

5:45am and 8:30am classes are cancelled for tomorrow, Thursday 2/26/15.  

We will make a decision about Noon and the evening classes as the day goes on.  We will do our best to provide classes if the weather permits.  Hope to see you soon.  

Pick a Road WOD if you can’t make it to the gym.

THU 2/26/15 WoD

Skill – Burgener Warm up / Empty Bar – 5 Pwr Snatch, 5 Sqt Snatch, 5 Split Snatch 

Strength – Snatch – 20 min to 1RM (Compare to 11/7/14)

WoD
“Death by Thruster”  115/75#
Minute 1 = 1 Rep
Minute 2 = 2 Reps
Minute 3 = 3 Reps
 
Continue as long as you are able.  If you can’t keep up turn the WoD into a 15 min AMRAP.