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

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Friday 10/24/14

Skill – Shoulder Mobility (1 min each) / 10 sec Bridge Holds (3 Rnds)

Strength – Push Press – 20 Min to 7RM 

WoD

400m Run
2 Min Rest
4 Rounds for Time

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Come join our Foundations class and give CrossFit a try.  Our November classes will begin on Tuesday, November 4th at 6:45pm and will meet until 8:00pm.

Our classes will be held on the following days in November:

  Tuesday, November 4th
  Thursday, November 6th
  Tuesday, November 11th
  Thursday, November 13th

The cost for our Foundations class is $95 and includes 4 sessions, a CrossFit Change tee shirt and a speed jump rope.

We look forward to seeing you in a few weeks.

THU 10/23/14 WoD

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Thursday 10/23/14

Skill – Burgener Warm up / Empty Bar Snatch – Set up / Clear knee / Open hinge / Pull under

Strength – Snatch – 20 Min to 3RM (reset) (Compare to 8/13/14)

WoD

3 Ground to Overhead 155/105
25 Double unders (Tuck Jumps)
10 Rounds for Time

WED 10/22/14 WoD

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Wednesday 10/22/14

Skill – Shoulder Mobility (1 min each) / Roller (2 min) / Banded ankle (1 min each)

WoD

7 Minute AMRAP
  5 Pull ups
  10 Push ups (HOD)
  15 Squats
Rounds + Reps
 
-Rest 3 Minutes-
 
7 Minute AMRAP
  200m Run
  12 Russian Kettlebell Swings (AHAP)
Rounds + Reps
 
-Rest 3 Minutes-
 
7 Minute AMRAP
  10 Power Cleans 135/95
  10 Burpees
Rounds + Reps

TUE 10/21/14 WoD

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Tuesday 10/21/14

Skill – Banded Hamstring (1 min each) / 10 Med Ball Cleans / 5 Handstand Holds (15 sec) – 2 Rounds

Strength – Back Squat – 20 Minutes to 1RM (Compare to 8/20/14)

WoD

12 Minutes
EMOM
2 Back Squats using 75% of your 1RM
 
Post Loads for Strength and WoD

FRI 10/17/14 WoD

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Friday 10/17/14

Skill – Shoulder Mobility (2 Min each arm) / Ladder Footwork

Strength – Shoulder Press – 20 Minute to 1RM (Compare to 7/16/14)

WoD

600m Run
  Rest 2 Min
400m Run
  Rest 2 Min
400m Run
  Rest 2 Min
200m Run
  Rest 2 Min
100m Run 
 
For Time

THU 10/16/14 WoD

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Thursday 10/16/14

Skill – 10 DUs – 5 KB swings – 3 Thrusters / 2 Frwd Roll – 4 Perfect Burpees / 5 G2OH

WoD

100 Double Unders
50 Kettlebell Swings (AHAP)
25 Thrusters 95/65#
12 Min Cap – If you finish before 12 Min – Rest until the 12 Min mark.
For Time
 
-Then-
 
4 Forward Rolls
16 Burpees
4 Rounds
10 Min Cap – If you finish before 22 Min mark – Rest until the 22 Min mark.
For Time
 
-Then-
 
30 Ground to Overhead 95/65#
For Time

 

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Wednesday 10/15/14

Skill – Banded Ankle (2 min each) / Front Rack Mobility (1 min each)

Strength – Squat Clean – 20 Min to 3RM – Reset for each rep – (Compare to 8/6/14)

WoD

12 Minute AMRAP
  9 Deadlifts 155/115#
  12 H.O.D. Push ups
  15 Box Jumps 24/20″
 
Rounds + Reps (Compare to 8/8/14)