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

WED 8/21/19 WOD

Warm Up – 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 Clear the Knee – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 3-3-3-3-3-3-3 (Touch and Go) (Compare to 6/14/19)

WOD – 10 Min Every 20 seconds
1 Power Clean @ 80% of 3RM
Alternate each rep
1 Squat Clean @ 80% of 3RM
**If you can’t keep up, turn it into an AMRAP**

TUE 8/20/19 WOD

Warm Up – 200m Run – 30 sec high jump singles – 10 Squats – 10 Sit ups – 10 Push-ups – 10 Pull ups – 30 sec Running singles – 5 Burpees – 3 Handstand Holds – Inchworm – 30 sec Double unders – 10 Pass Thrus – 10 ATW – 10 Back Presses – Trunk Twist – Shoulder Stretch –
Empty Bar – Shoulder Press – 7-5-3 (Add weight)

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 6/4/19)

WOD – 12 Min AMRAP
L3
7 S2OH @ 60% of 1RM
5 Alternating Jumping Lunges
3 Burpees
Rounds + Reps

L2
7 S2OH @ 60% of 1RM
5 Alternating Jumping Lunges
3 Burpees
Rounds + Reps

L1
7 S2OH @ 60% of 1RM
5 Alternating Lunge Steps
3 Burpees
Rounds + Reps

MON 8/19/19 WOD

Warm Up200m Run – Bear Crawl – Front Skip – Back Skip – Side Lunge – 100m Run – Trunk Twist – 5 Pass Thrus – 5 Around World – 5 SOTTS Presses – 5 Back Squats – 100m Run – 10 Push ups – 10 Sit ups – 10 Pull ups – 10 Squats – 200m Run – 1 Min Pride Squat – Bar Warm Up – Back Squat – 8-7-6

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 6/6/19)

WOD
L3
20 Back Lunge Steps
20 Push ups
20 Front Lunge Steps
20 Push ups
20 Side Lunge Steps
20 Push ups
3 Rounds for Time

L2
15 Back Lunge Steps
15 Push ups
15 Front Lunge Steps
15 Push ups
15 Side Lunge Steps
15 Push ups
3 Rounds for Time

L1
10 Back Lunge Steps
10 Push ups
10 Front Lunge Steps
10 Push ups
10 Side Lunge Steps
10 Push ups
3 Rounds for Time

SAT 8/17/19 – 9am Strength – Bench – 10am OPEN GYM –

Warm Up
2 Min Bike
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
-Then-
5 Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups

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

Dumbbell Bench
4 x 8 Work to Heaviest

As Strict as Possible Pull ups
4 x 8

Barbell Curls
4 x 8

FRI 8/16/19 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 10-9-8

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 6/3/19)

WOD (1/11/19)
L3
10-9-8-7-6-5-4-3-2-1
GHD Sit ups
Front Squats 95/65#
Handstand Push ups
For Time

L2
10-9-8-7-6-5-4-3-2-1
Med ball Sit ups
Front Squats 65/45#
Modified Handstand Push ups
For Time

L1
10-9-8-7-6-5-4-3-2-1
Abmat Sit ups
Front Squats 45/25#
HOD Push ups
For Time

THU 8/15/19 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 – 7-5-3 (Add weight)

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 5/29/19)

WOD
L3
200m Run
100ft Walking Lunge
5 Rounds for Time

L2
200m Run
100ft Walking Lunge
4 Rounds for Time

L1
200m Run
100ft Walking Lunge
3 Rounds for Time

Foundations class

Let us help you meet your goals! We have many different programs at Crossfit Change. Tonight we have our beginner class at 6:50pm. It is a great way to see what Crossfit is all about, learn how to move correctly and safely, and ease you into the Crossfit style of workouts. These are small group personal training sessions that will meet you at whatever level/ability your are currently.
Step outside of your comfort zone and you will see a change in your life!
 
Contact us for more details and check out our website at www.crossfitchange.com
 
Carolyn – (706) 949-5949
carolyn@crossftichange.com
 
Jeff – (706) 949-9556
jeff@crossfitchange.com

WED 8/14/19 WOD

Warm Up – 200m Run – Bear Crawl – Walking Lunge – Goose Step – 10 Push ups – 10 Sit ups – 10 Pull ups – 10 Squats – 1 Min Jump Rope – 5 Down/Up Dogs – Movement Prep –

WOD
L3
2 Min Calorie Row
30 sec -Rest-
2 Min Double Unders
30 sec -Rest-
2 Min Calorie Bike
30 sec -Rest
2 Min Wall Ball Shots 20/14#
30 sec -Rest-
3 Rounds for Total Reps

L2
2 Min Calorie Row
30 sec -Rest-
2 Min Running Singles
30 sec -Rest-
2 Min Calorie Bike
30 sec -Rest
2 Min Wall Ball Shots 16/12#
30 sec -Rest-
3 Rounds for Total Reps

L1
2 Min Calorie Row
30 sec -Rest-
2 Min High Jump Singles
30 sec -Rest-
2 Min Calorie Bike
30 sec -Rest
2 Min Wall Ball Shots 14/10#
30 sec -Rest-
3 Rounds for Total Reps

TUE 8/13/19 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 – 6-5-4 (add weight)

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 5/31/19)

WOD – 12 Min EMOM
5 Burpees
5 Toes to Bar / Lying T2B
5 Lunge Steps
**AMRAP if you can’t keep up**

MON 8/12/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – 30 sec jump rope – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push-ups – 10 Lying T2B – 10 Pull ups – 30 sec jump rope – 3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 SN DL to knee – 1 SN DL – 1 SN Pwr Pull – 1 Pwr SN – 1 Sqt SN – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (5/24/19)

WOD – 12 Min AMRAP
8 Power Snatches @60% of 1RM
30 sec Overhead Static Hold
8 Jumping Alt. Lunges
Rounds + Reps