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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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Skill – Empty Bar – 3 Pwr Snatches/3 Sqt Snatches/3 Split Snatches – 3 Rounds

Strength – Snatch – 20 Min to 5RM reset each rep (Compare to 10/2/14)

WoD

EMOM – 10 Minutes

1 Power Snatch
1 Squat Clean & Jerk
1 Power Clean
 
Use your Snatch 5RM – add weight if needed.

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Here’s the schedule for the remainder of December and into January 2015:

  This Week-12/15 – 12/19:  Regular Class Schedule
  Saturday 12/20:  Open Gym
 
  Monday 12/22:  NO MORNING CLASSES – 4:30pm and 5:45pm ONLY
 
  Tuesday 12/23:  Regular Class Schedule
 
  Wednesday 12/24: 10am Christmas Team WOD – snacks to follow.
 
  Thursday 12/25:  Celebrate the Birth of Jesus! – CLOSED
 
  Friday 12/26:  NO MORNING CLASSES – 4:30pm and 5:45pm ONLY
 
  Saturday 12/27:  Open Gym
 
  Monday 12/29:  NO MORNING CLASSES – 4:30pm and 5:45pm ONLY
 
  Tuesday 12/30:  Regular Class Schedule
  Wednesday 12/31:  Regular Class Schedule
 
  Thursday 1/1/15:  11am Class ONLY – 2015 Burpee Challenge
 
  Friday 1/2/15:  Regular Schedule
  Saturday 1/3:  Open Gym
 
  Regular class schedule starting January 5th.

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Skill – Roller Mobility (back & legs) / shoulder mobility (lacrosse ball)

WoD
 
Run 400m
30 Pull ups
50 KB Swings 35#
100ft Bear Crawl
30 Squats
50 Push ups (HOD)
100ft Crabwalk
30 Knees to elbows
50 Double unders
30 Abmat Sit ups
Run 400m
 
For Time

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Skill – Empty Bar – 10 SP/10PP/10PJ – 8SP/8PP/8PJ – 6SP/6PP/6PJ

Strength – Shoulder Press – 20 Min to 3RM (Compare to 9/23/14)

WoD
 
25 Med Ball Sit ups 20/14#
50ft Overhead Walking lunge 20/14#
3 Rounds for Time

TUE 12/16/14 WoD

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

Strength – Front Squat – 20 Min to 5RM (Compare to 10/7/14)

WoD
 
15 Thrusters 95/65#
35 Double unders
   -Rest 1 Min-
5 Rounds for Time

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Skill – 2Min Overhead Mobility/2 Min Posterior Mobility (each side)

WoD (Compare to 10/22/14)

7 Minute AMRAP
  5 Pull ups
  10 Push ups (HOD)
  15 Squats
3 Minute Rest
-Then-
7 Minute AMRAP
  200m Run
  12 Kettlebell Swings (AHAP)
3 Minute Rest
-Then-
7 Minute AMRAP
  10 Power Cleans 135/95#
  10 Burpees
 
Rounds and Reps for each section.

FRI 12/12/14 WoD

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Skill – 1 Minute of each – Middle split / left split / right split – 3 Rounds

WoD

800m Run
10 Clean & Jerks 95/65#
600m Run
20 Clean & Jerks 95/65#
400m Run
30 Clean & Jerks 95/65#
200m Run
40 Clean & Jerks 95/65#
For Time

THU 12/11/14 WoD

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Skill – 10 Push up Rock Forward / 10 Tuck to inverted hang, tuck down / 20 Wlking lunge steps – 3 Rounds

Strength – Sumo Deadlift – 20 Min to 3Rm

WoD

12 Deadlifts 115/85#
10 Box Jumps 24/20″
8 Handstand Push ups
  5 Rounds for Time

WED 9/10/14 WoD

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Skill – 5 False Grip Ring Pull ups / 5 Strict HSPU – 4 Rounds

WoD

10 Rope Ascents to 15′
100 Squats 
   *Complete the work in any order you desire*
-Then-
20 Forward Rolls
100 Abmat Sit ups
   *Complete the work in any order you desire*
-Then-
30 Burpees
800m Run
   *Complete the work in any order you desire*
 
For Total Time

TUE 12/9/14 WoD

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Skill – Grip Complex – Overhand to Underhand then 360 – 15 sets

Strength – Push Jerk – 20 Min to 3RM (Compare to 9/12/14)

WoD

3 Ground to Overhead 155/105#
5 Strict Pull ups
  10 Rounds for Time (Compare to 9/12/14)