Featured post

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

TUE 2/19/19 WOD

Warm up – 3 Laps – 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 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 11/9/18)

WOD – 12 Min EMOM
1 Deadlift @ 75% of 1RM
1 Power Pull
1 Power Clean
1 Squat Clean
**AMRAP if you can’t keep up**

Foundations Class

Come try your first class for FREE!! Join us on Monday and Wednesday nights at 6:50pm for our foundations class to learn all about functional movements, and how to train at a high intensity. Each night is a different instruction and workout in a small group personal training session.

We have so much fun, build friendships and community, and get strong while getting in shape. It is like nothing you have done before! The support, encouragement, and motivation that you receive is like no other

CROSSFIT CHANGE
362 N. Main St.
Cornelia

Contact us for more information:
jeff@crossfitchange.com (706) 949-9556
carolyn@crossfitchange.com (706) 949-5949

MON 2/18/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 1 Min Pride Squat – Bar Work – 10 – 7 – 7 Squats –

Strength WOD – Front Squat – 7-7-7-7-7 (Compare to 12/13/18)

WOD – 12 Min AMRAP
L3
20 Lying Toes to Bar
15 Double unders
10 Burpees
Rounds + Reps

L2
15 Lying Toes to Bar
10 Double unders
8 Burpees
Rounds + Reps

L1
10 Lying Toes to Bar
30 Single unders
5 Burpees
Rounds + Reps

SAT 2/16/19 Strength – Bench – Open Gym – Hero WOD

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
2 Rounds
-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
1 x 4 Warm Up
5 x 5 Work to Heaviest
3 x 3 Work to Heaviest

Ring Push Ups
3 x Max reps

Strict Pull ups
3 x Max reps

Hero WOD
“Danny”
20 MIN AMRAP
30 Box Jumps 24/20″ L2-20/16″ L1-16/12″
20 Push Presses 115/85# L2-95/65# L1-65/45#
30 Pull ups L2-Banded L1-Ring Rows
Rounds + Reps

FRI 2/15/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 1 Min Pride Squat – Bar Work – 7 – 5 – 3 Squats –

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 12/5/18)

WOD – 10 Min AMRAP (10/19/18)
L3
15 Back Squats 135/95#
30 Double unders
Rounds + Reps

L2
15 Back Squats 95/65#
15 Double unders
Rounds + Reps

L1
15 Back Squats 65/45#
60 Single unders
Rounds + Reps

THU 2/14/19 WOD

Warm Up – 3 Laps – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatches – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 3 x 5 Power Pulls – 3 x 5 Snatch

WOD – 11 Min AMRAP
L3
5 Pull ups L2-Banded L1-Ring Rows
10 Squats
15 Abmat Sit ups
Rounds + Reps

WED 2/13/19 WOD

Warm Up – 2 Min Row/Bike – Tip Toe Walk – Heel Walk – Goose step – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – Bear Crawl – 15 sec Bridge x 2 – Empty Bar Thrusters 5-5-5

WOD – CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters 95/65# L2-65/45 L1-45/25#
Bar Facing Burpees
For Time

TUE 2/12/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Empty Bar Shoulder Press – 10 – 7

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 12/4/18)

WOD – 12 Min EMOM (12/4/18)
5 S2OH @ 85% of 5 rep SP
5 OTB Burpees
**AMRAP if you can’t keep up**

MON 2/11/19 WOD

Warm Up – 3 Laps – 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 Lying Leg Raises – Bar Warm Up 10 – 7 – 5

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 11/30/18)

WOD
10-9-8-7-6-5-4-3-2-1
L3
Power Cleans 155/105#
Box Jumps 30/24”
GHD Sit ups
For Time

10-9-8-7-6-5-4-3-2-1
L2
Power Cleans 115/85#
Box Jumps 24/20”
Med Ball Abmat Sit ups
For Time

10-9-8-7-6-5-4-3-2-1
L1
Power Cleans 75/45#
Box Jumps 20/16”
Abmat Sit ups
For Time

SAT 2/9/19 Strength – Front Squat – Open Gym – Hero WOD

Warm Up
250m Row
-Then-
Sampson Stretch Walk
Side Lunge
10 Down Dogs
1 Min Tricep Smash (bar on rack)
1 Min Pride Squat
10 Goblet Squats

-Then-

Bar Warm Up (add weight each set)
1 x 10 Front Squat (5 Pause)
1 x 7 Front Squat (4 Pause)
1 x 5 Front Squat (3 Pause)

Front Squat
5 x 3 (Work to heaviest)

1 1/4 Front Squat
3 x 3 (Work to heaviest)

Hamstring Raises (with weight if possible)
5 x 5 (Slow descent)

Back Rack Lunge Steps
3 x 10 steps

Hero WOD – Adrian
3 Forward Rolls
5 Wall Walks
7 Toes to Bar
9 Box Jumps 30/24″

7 rounds for time.