Welcome to CrossFit Change!

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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

TUE 4/28/15 WOD

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Skill – Banded Hamstring (1 Min each) / 10 Back Ext. / Lower Back Roller (1 min) – 2 Rounds

Strength – Deadlift – 20 Min to 3RM (Compare to 10/31/14)

WoD

5 Min AMRAP
  12 Wall Ball Shots 20/14#
  8 Kettlebell Swings 55/35#

-2 Min Rest-

5 Min AMRAP
  12 Kettlebell Swings 55/35#
  8 Wall Ball Shots 20/14#

Rounds + Reps for each AMRAP

MON 4/27/15 WOD

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Skill – Banded Ankle Mobility (1 min each) / 5 Goblet Squats / Couch Stretch (1 min each) / 5 Goblet Squats

Strength – Back Squat – 20 Min to 1RM (Compare to 2/25/15)

WOD

200m easy run – Rest 1 Min
200m full all out sprint – Rest 1 Min

5 Rounds

Record time for 1st and last 200m sprint.

THU 4/23/15 WOD

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Skill – Banded Sh Mob / Banded Ankle Mob / 15 Second Handstand hold – 2 Rounds

WoD

3 Min AMRAP
10 Knees to Elbows
10 Box Jumps 24/20″
Rest 1 Min

3 Min AMRAP
10 Kettlebell Swings 55/35#
10 Clapping Push ups
Rest 1 Min

3 Min AMRAP
1 Rope Ascent to 15′
10 Jumping Squats
Rest 1 Min

3 Min AMRAP
10 Handstand Push ups
10 Wall Ball Shots 20/14#

Total Reps for all Rounds combined

Nutrition Seminar Sunday, 4/26 – 3:00pm

Make sure you mark your calendars for Sun. April 26th – 3:00pm. We will have Greg Garrard from Nutritional Life Therapy come and speak to us. Greg is a Nutritional Therapy Practitioner that focuses on total well being and health. He will not only talk about nutrition, but other health factors that are very important to overall health. Free of charge!  We will have a pre-talk WOD at 1:30 that day as well!

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MON 4/20/15 WOD

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Congrats to everyone who competed this past weekend in Pickens, SC. You all did great!

Jeff and Brandt – 2nd Rxd
Jeremy and Jack – 17th Rxd
Carolyn and Jaclynn – 8th Rxd
Mary Kathryn and Haleigh – 3rd Scaled
Luke (14 yrs old) and Papa Wilson (69 yrs old) – 7th Scaled

We are so very proud to be a part of the CrossFit Change family.

Skill – 5 Strict Pull ups / 5 Ring Push ups / 5 Dragon Flies / 5 Goblet Squats – 2 Rounds

WOD

“Tabata Something Else”

8 Rounds of 20 seconds of max reps followed by 10 seconds of rest for each of the following movements:

Pull ups
Push ups
Abmat Sit ups
Squats

Total Reps