Featured post

Welcome to CrossFit Change!

Screen Shot 2014-11-10 at 8.58.10 PM

Welcome to CrossFit Change.

As the first 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
362 North Main Street
Cornelia, GA  30531

FRI 2/12/16 WOD

Screen Shot 2016-02-09 at 10.24.21 AM

Skill/Mobility – Banded ankle stretch (2 Min) / 1 Min Jump rope / Banded Shoulder (2 Min)

WOD

6 Min AMRAP
5 Box Jumps L3 – 30/24″ L2 – 24/20″ L1 – 20/16″
10 HOD Push ups
Rnds + Reps

-Rest 1 Min-

6 Min AMRAP
8 Bar Facing Burpees
12 Power Snatch L3 – 95/65# L2 – 65/45# L1 – 45/25#
Rnds + Reps

-Rest 1 Min-

6 Min AMRAP
20 Cal Row
10 Med Ball Abmat sit ups
Rnds + Reps

THU 2/11/16 WOD

Screen Shot 2016-02-09 at 10.17.34 AM

Skill/Mobility – Lying Wall Squats (2 Min) / Med Ball Thoracic Ext (2 Min) / 5 Goblet Squats (KB) / Empty Bar Pause Squat (1 Min)

Strength – Front Squat – 20 Min to 3RM (11/17/15 or 9/4/15)

WOD

12 Min EMOM

1 Pause Front Squat @ 70% of FS 3RM
1 1/4 Front Squat
1 Front Squat
Add weight if needed @ 3 min, 6 min, 9 min

WED 2/10/16 WOD

Screen Shot 2016-02-09 at 10.07.54 AM

Skill/Mobility – Standing Shoulder Smash (2 Min) / Lying Trap Smash (2 Min) / 10 Banded External Rotation / 10 Banded shoulder Press

Strength – Shoulder Press – 20 Min to 5RM (Compare to 11/12/15 or 9/4/15)

WOD

L3
15 Chest to Bar Pull ups
15 Kettlebell Swings 55/35#
3 Rounds for Time

L2
15 Pull ups
15 Kettlebell Swings 45/25#
3 Rounds for Time

L1
15 Ring Rows
15 Kettlebell Swings 35/15#
3 Rounds for Time

TUE 2/9/16 WOD

Screen Shot 2016-02-08 at 8.08.29 PM

Skill/Mobility – 1 Min Pride Squat / 5 Med Ball Cleans / 5 GHD / 5 Back Ext – 2 Rounds

WOD

50 Thrusters L3 – 65/45# L2 – 55/35# L1 – 45/25#
50 Abmat Sit ups

-Then-

30 Clusters L3 – 95/65# L2 – 75/55# L1 – 45/25#

-Then-

L3
25 GHD Sit ups
25 Back Ext
25 Double unders
3 Rounds

L2
25 Abmat Sit ups
25 Superman
15 Double unders
3 Rounds

L1
25 Abmat Sit ups
25 Superman
50 Single unders
3 Rounds

-Then-

50 Burpees

For Total Time

MON 2/8/16 Lurong #4 – WOD

Screen Shot 2016-02-07 at 8.30.43 PM

Skill/Mobility – Lying Leg Raises (10 each) / Rear shoulder extension (10) / Overhead Shoulder shrug (10) / 10 Deadlifts – 3 Rounds

WOD – Lurong #4 – Dead Sprint – For Time – 6 Min CAP

Screen Shot 2016-02-07 at 8.22.27 PM

-Rest 5 Min-

Strength – 15 Min to 1RM on Deadlift –

SAT 2/6/16 -Strength- WOD

Screen Shot 2016-02-05 at 10.28.23 PM

Warm up

20 Cal Row
10 Banded Good Mornings
10 GHD Sit ups
10 Cal Row
10 Back Extension
30 sec jump rope

-Strength-

DB Bent over rows (alt rt/lt)
3 x 8
DB Bench Press (alt rt/lt)
3 x 8

Bench Press
3 x 8
2 x 5
5 x 3
Add Weight each set

Barbell Bent Rows
5 x 6
Add Weight each set

DB Shoulder Press
5 x 6