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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

FRI 1/22/15 WOD

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Skill – Burgener Warm up

Strength – Snatch – 20 Min to 7RM (reset) (Compare to 11/28/14)

WOD

8 Min Max Reps
  Back Squat 135/95#
-Rest 3 Min-
 
-Then-
 
3 Min Max Reps
  Shoulder to Overhead 135/95#
 
Your Score is the Total Reps for each segment.
  

THU 1/22/15 WOD

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Skill – Kipping Pull up Progression

WOD

8 Rounds of “Cindy” 
  5 Pull ups
  10 Push ups
  15 Squats
 
  -Rest 2 Min-
 
-Then-
 
1/2 “Grace”
  15 Clean and Jerk 135/95#
 
  -Rest 2 Min-
 
-Then-
 
1/3 “Karen”
  50 Wall Ball Shots
For Total Time minus 4 Min rest

WED 1/21/15 WOD

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Skill – Banded Ankle (2 Min each leg) / 5 Wall ball shots / 5 KB Swings / 2 Turkish Get ups (each side) – 2 Rounds

WoD

400m Run
15 Box Jumps 24/20″
  4 Rounds for Time
 
-Rest 5 Min-
 
-Then-
 
100 Abmat Sit ups 
  For Time

TUE 1/20/15 WOD

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Skill – 5 Singles / 5 High jump singles /5 Speed singles – 3 Rounds / Banded Shoulder Mobility

Strength – Shoulder Press – 20 Min to 5RM (Compare to 11/25/14)

WOD

5 Minutes Max Reps
  L1 – Single unders
  L2 – Double unders
  L3 – Triple unders
-Rest 2 Min-
  -Then-
4 Minute Max Reps
  L1 – Knee push ups
  L2 – Push ups
  L3 – Handstand push ups
 
Write down a score to each time segments.

FRI 1/16/15 WoD

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Skill – 2 Reps of each movement – 2 Rounds

Partner WOD

80 Kettlebell Swings 55/35#
800m Run
70 Over the Box 24/20″
600m Run
60 Pull ups
400m run
50 Wall Ball Shots 20/14#
200m Run
  2 Rounds for Time

THU 1/15/15 WOD

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Skill – Roller Mobility / Banded Hamstring

Strength – Sumo Deadlift – 20 Min to 7RM

WOD

50 Burpee Box Jumps 24/20″

 

WED 1/14/15 WOD

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Skill – Front Rack Mobility / Shoulder Mobility

WOD

8 Minute AMRAP
  2-4-6-8-10-12-etc….
Thrusters 95/65#
Pull ups
Continue up the ladder for 8 Min
Score = Total Reps
 
  -Rest 3 Min-
 
8 Minute AMRAP
  3-6-9-12-15-18-etc…
Power Cleans 155/105#
Abmat Sit ups
  Continue up the ladder for 8 Min

  Score = Total Reps
 
  -Rest 3 Min-
 
4 Minute AMRAP
  5 Med Ball Cleans 20/14#
  10 Double unders
Score = Round + Reps
  

 

TUE 1/13/15 WOD

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Skill – Banded Shoulder Mobility / Bar + 5# SP, PP, PJ (9, 7, 5)

Strength – Push Jerk – 20 Min to 5RM (Compare to 11/19/14)

WoD
 
5 – 4 – 3 – 2 – 1  Rope Ascents to 15′
10-20-30-40-50 Squats
 
For Time