CROSSFIT CHANGE BANNER

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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

WED 8/20/14 WOD

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Wednesday 8/20/14

Skill – 5 Med Ball Cleans – 2 Rounds / Empty Bar Back Squats- 5 Pause Squats / 5 Tempo Squats – 2 Rounds

Strength – Back Squats – 20 Min to 1RM (Compare to 6/18/14)

WOD

50 Sumo Deadlift High Pulls 45/35#
 
-Then-
 
25 Pull ups
7 Shoulder to Overhead 155/115#
 
3 Rounds for Total Time

TUE 8/19/14 WOD

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Tuesday 8/19/14

Skill – Running Mobility

WOD

800m Run – 2 min rest
600m Run – 2 min rest
400m Run – 2 min rest
 
-Then-
 
100 Butt to Med Ball Squats
 
-Then-
 
200m Run – 1 min rest
100m Run – 1 min rest
50m Run 
 
For Total Time

MON 8/18/14 WOD

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Monday 8/18/14

Skill – Empty Bar – Shoulder Mobility  - 4 Power Jerk / 4 Split Jerk (alt feet) – 2 Rounds

Strength – Push Jerk – 20 Min to 5RM (Compare to 6/12/14)

WOD

Tabata These:  20 sec of work, 10 sec of rest for eight rounds of each:
 
Kettlebell Swings 45/25#
Box Jumps 20/16#
KB facing Burpees
 
For Total Reps

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Why CrossFit?

  • Work toward becoming the best version of You.
  • Overcome fears and weaknesses that hold you back in life.
  • Play with your children / grandchildren on their terms.
  • Increase the quality of everyday of your life.
  • Be a part of a community that cares about you.
  • Lose weight.
  • Get stronger.
  • Look good naked!

Why CrossFit Change?

  • We believe in serving you to help you achieve those things you decide are important.
  • We believe in an environment that is inviting and challenging to every walk of life.
  • We are here to help YOU become your best version of YOU!

Give it a try.  4 session in two weeks and see for yourself what CrossFit can do for you.  We will teach you the foundation of our fitness program.  It’s not magic, but it will work wonders if you commit to giving it your honest best effort.  There will be things you cannot do and things that intimidate you.  You will overcome those weaknesses and fears and in time, do things you never thought possible.  I’ll share with you a secret:  Consistent work toward a professed goal will leave you better than you were before.  We believe we are here to provide you with an avenue to a better life.

Foundation Class:

Begins August 18th (Monday) at 6:45pm and meets on Monday (18th/25th) and Wednesday (20th/27th) for two weeks.  The cost is $95 and includes 4 sessions, a CrossFit Change t-shirt, speed jump rope and an opportunity to change your life for the better.

 Email or call to let us know you will be attending:

jeff@crossfitchange.com

706 949 9556

FRI 8/15/14 WOD

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Friday 8/15/14

Skill – Empty Bar – 3 Shoulder Presses / 3 Push Presses / 3 Push Jerks / 3 Handstand Holds – 2 Rounds

Strength – Push Press – 20 Min to 5RM (Compare to 6/5/14 & 4/1/14)

WOD

“Helen”  Compare to 5/20/14)
400m Run
21 Kettlebell Swings 55/35#
12 Pull ups
 
3 Rounds for Time

THU 8/14/14 WOD

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Thursday 8/14/14

Skill - Practice Handstands – Use the Wall / Work to open floor (5 min)

WOD  “Fight Gone Bad”

1 Minute Max reps of the following movements with no rest between each:
 
Wall Ball Shots 20/14#
Sumo Deadlift High Pull 75/45
Box Jumps 20/16″
Push Press 75/45#
Row for cal
1 minute rest
 
3 Rounds for Total Reps
 
 

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We have attempted over the last several weeks to encourage everyone, through subtle means, to become more accurate with the counting of reps during WODs at CrossFit Change.  Although I feel some have done a better job, many are still shaving reps and compromising movements during WODs and announcing times that are not an accurate representation of the work on the board.

 Many of you, hopefully all of you, know that we do our best to clearly explain WODs, standards for movement, and the work load to be performed.  We also make every attempt to modify / scale workouts to fit the needs of everyone involved.  

With that being said, it’s time to do the work or scale before you start.  There is a sign above the door that eludes to “leaving your ego at the door, these workouts are hard” etc…  We want everyone to benefit from being a part of CrossFit Change.  When you shave reps or shorten movements to make sure your time is competitive…you are compromising your integrity and those around you know what you are doing.  Counting reps, depth on squats, meeting the standards on a hands off the deck push up all require two basic qualities:  understanding and honesty.  If you do not understand the standards, that is our responsibility and we will encourage you to improve that movement.  If you are not honest about the work you have done or the quality of the work you have done, that is your responsibility.  

Those of you who are reading this and thinking, “yeah, that’s right, it’s about time someone said something”.  Be careful that you don’t throw stones until you know your glass house is clean (I’m sure I’ve combined a couple of wisdoms there).  You are in charge of you and the work you do, whether honest or fictitious.  That work is your resume.  We say this only because we care and want to provide an environment of integrity, honesty, and brotherly love.  In the words of many 5 year olds on many playgrounds across the world:  STOP CHEATING!  

Do your best, listen to your coaches and you will get better…for real…get better, not pretend to get better by cheating the system.

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Why CrossFit?

  • Work toward becoming the best version of You.
  • Overcome fears and weaknesses that hold you back in life.
  • Play with your children / grandchildren on their terms.
  • Increase the quality of everyday of your life.
  • Be a part of a community that cares about you.
  • Lose weight.
  • Get stronger.
  • Look good naked!

Why CrossFit Change?

  • We believe in serving you to help you achieve those things you decide are important.
  • We believe in an environment that is inviting and challenging to every walk of life.
  • We are here to help YOU become your best version of YOU!

Give it a try.  4 session in two weeks and see for yourself what CrossFit can do for you.  We will teach you the foundation of our fitness program.  It’s not magic, but it will work wonders if you commit to giving it your honest best effort.  There will be things you cannot do and things that intimidate you.  You will overcome those weaknesses and fears and in time, do things you never thought possible.  I’ll share with you a secret:  Consistent work toward a professed goal will leave you better than you were before.  We believe we are here to provide you with an avenue to a better life.

Foundation Class:

Begins August 18th (Monday) at 6:45pm and meets on Monday (18th/25th) and Wednesday (20th/27th) for two weeks.  The cost is $95 and includes 4 sessions, a CrossFit Change t-shirt, speed jump rope and an opportunity to change your life for the better.

 Email or call to let us know you will be attending:

jeff@crossfitchange.com

706 949 9556

WED 8/13/14 WOD

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Wednesday 8/13/14

Skill – Burgener Warm up / 5 PVC Sotts Press – 2 Rounds

Strength – Snatch – 20 Min to 3RM (Compare to 6/9/14)

WOD

10 Chest to Bar Pull ups
10 Box Jumps 30/24″
 
6 Rounds for Time