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 6/25/19 WOD

Warm Up – 200m Run – 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 8 – 7 – 6

Strength WOD – Deadlift – 5-5-5-5-5-5-5 (Compare to 3/28/19)

WOD – Count all Squats for the board!!!
L3
400m Run
50 Squats
4 Rounds for Time

L2
300m Run
40 Squats
4 Rounds for Time

L1
200m Run
30 Squats
4 Rounds for Time

MON 6/24/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Bear Crawl – 100m Run – 10 Squats – 10 Push ups – 10 Pull ups – 10 Sit ups – 100m Run – Movement Prep – 5 Reps of each for 2 Rounds

WOD – Count all of your squats for the board!!!
L3
7 Min AMRAP
7 Wall Ball Shots 20/14#
7 Pull ups
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 70/55#
7 Sumo Deadlift High Pulls 70/55#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

L2
7 Min AMRAP
7 Wall Ball Shots 16/12#
7 Banded Pull ups
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 55/35#
7 Sumo Deadlift High Pulls 55/35#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

L1
7 Min AMRAP
7 Wall Ball Shots 14/10#
7 Ring Rows
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 45/25#
7 Sumo Deadlift High Pulls 45/25#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

SAT 6/22/19 – 9am Strength – Bench – 10am OPEN GYM –

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
-Then-
5 Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups

Bench – 30 sec banded chest stretch between sets –
1 x 10 Warm Up
1 x 8 Warm Up
1 x 5 Warm Up
5 x 3 Work to Heaviest
3 x 2 Work to Heaviest
3 x 1 Work to Heaviest

Dumbbell Bench
5 x 8 Work to Heaviest

As Strict as Possible Pull ups
5 x 8

Barbell Curls
3 x 8

FRI 6/21/19 WOD

Warm Up – 100m Run – 1 Min Pride Squat – 10 Down Dogs – 3 Handstand Holds – 1 Min Roller (back) – Walking Lunge – 10 Squats – PVC – Pass Thrus – 5 Hanging Kips – Around the World – 5 Hanging Kips – Back Press – Movement Prep –

WOD
L3
40 Alt DB Snatch 50/35#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

L2
40 Alt DB Snatch 40/25#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

L1
40 Alt DB Snatch 30/15#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

THU 6/20/19 WOD

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 9 – 8 – 7 (Add weight)

Strength WOD – Push Jerk – 7-7-7-7-7 (Compare to 3/29/19)

WOD – 12 Min AMRAP
L3
50 Squats
25 Abmat Sit ups
25 Double Unders
Rounds + Reps

L2
50 Squats
25 Abmat Sit ups
25 Running Singles
Rounds + Reps

L1
50 Squats
25 Abmat Sit ups
25 High Jump Singles
Rounds + Reps

WED 6/19/19 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 –
Movement Prep – 5 Reps of each 2 Rounds

WOD (Compare to 6/18/18)
L3
10 Min AMRAP
10 Burpee Box Jump overs 24/20”
10 Squat Cleans 155/105#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 70/55#
10 C2B Pull ups
For Total Rounds + Reps

L2
10 Min AMRAP
10 Burpee Box Jump overs 20/16”
10 Squat Cleans 125/85#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 55/35#
10 Pull ups
For Total Rounds + Reps

L1
10 Min AMRAP
10 Burpee Box Jump overs 16/12”
10 Squat Cleans 65/35#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 35/25#
10 Banded or Ring Rows
For Total Rounds + Reps

TUE 6/18/19 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 Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 7 – 5 – 3 (add weight)

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 3/26/19)

WOD
L3
25 Wall Ball Shots 20/14#
200m Run
3 Rounds for Time

L2
25 Wall Ball Shots 16/12#
200m Run
3 Rounds for Time

L1
25 Wall Ball Shots 14/10#
200m Run
3 Rounds for Time

MON 6/17/19 WOD

Warm Up – 1 Min Bike/Row – 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 SN DL – 1 SN Pwr Pull – 1 Pwr SN – 1 Sqt SN – 3 Rounds

Strength WOD – Snatch Complex –
1 Snatch Deadlift
1 Snatch Power Pull
1 Power Snatch
1 Squat Snatch
5 Rounds  **Work to Heaviest Complex**

WOD – 11 Min AMRAP
L3
5 Power Snatches 115/85#
10 Over the Bar Burpees
15 Double unders
Rounds + Reps

L2
5 Power Snatches 85/55#
10 Over the Bar Burpees
15 Running Singles
Rounds + Reps

L1
5 Power Snatches 65/35#
10 Over the Bar Burpees
15 High Jump Singles
Rounds + Reps

FRI 6/14/19 WOD

Warm Up – 200m Run – 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 Hng Pwr Cln – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 3/25/19)

WOD – 12 Min AMRAP (Compare to 3/25/19)
L3
30 Double unders
15 Pull ups
5 Squat Cleans 135/95#
Rounds + Reps

L2
15 Double unders
15 Banded Pull ups
5 Squat Cleans 95/65#
Rounds + Reps

L1
60 Running Singles
15 Ring Rows
5 Cleans 65/45#
Rounds + Reps