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.
620F Stonecypher St
Cornelia, GA 30531
Tomorrow from 9am to 10am we are offering a FREE CLASS for anyone NEW TO CROSSFIT. Spread the word and let’s pack CrossFit Change with newcomers.
For those who are joining us for our Open House, please park in the gravel lot across the street and show up around 8:45am so we can meet you and fill out the waiver.
We look forward to seeing you tomorrow.
Skill – Lat Tissue Roller (1 Min) / Sampson Stretch Hold (1 Min each)
Empty Bar – SP, PP, PJ – 8 reps of each movement.
Strength – Push Press – 20 min to 3RM (Compare to 1/28/15)
3 Power Snatches 135/95#
7 Rounds for Time
Skill – Muscle Up Progressions
7 Muscle ups
15 Deadlifts 135/95#
15 Pull ups
7 Clean & Jerks 135/95
50 Double unders
For Total Time
Skill – PVC Pass Through (10) / PVC Around the World (10) / Empty Bar – Snatch Positions
Strength – Snatch – 20 Min to 3RM – Control down and reset (Compare to 1/2/15)
Compare to 3/26/14
Every 30 seconds
1 Power Clean 165/115#
1 Hang Power Clean
1 Push Jerk
Perform all three lifts every 30 seconds.
Skill – Banded Ankle (30 sec each) / Banded Hamstring (30 sec each) / Roller (1 Min) / 1 Min Double unders – 2 Rounds
WOD Compare to 6/30/14
60 Kettlebell Swings 55/35#
50 Box Jumps 24/20″
40 Wall Ball Shots 20/14#
30 Pull ups
20 Abmat Sit ups
10 Snatches 115/85#
100 ft Walking Lunge
Spread the word and let’s introduce CrossFit to whole new group of people.
FREE INTRO CLASS FOR ANYONE NEW TO CROSSFIT! THIS SATURDAY 3/28 FROM 9 TO 10am.
Make sure you show up about 15 minutes early.
Skill – Shoulder Mobility / HSPU Progression
After Completing 15.4 – Rest 5 Min –
Strength – Front Squat – 20 Min to 3RM (Compare to 1/8/15)
Come in and work on a weakness, work toward a goal, or just hang out with people who like you…OPEN GYM 10 to Noon!
Skill – Lat Tissue on the Roller – 30 sec each side / Wrist mobility – 30 sec each side – 3 Rounds
Strength – Shoulder Press – 3RM (Compare to 2/9/15)
1×8 Empty Bar (1 Min Rest)
1×6 40% (1 Min)
1×4 55% (1 Min)
6×3 75% (2 Min) 80% (2 Min) 85% (3 Min) 90% (3 Min) 95% (3 Min) NEW PR
400m Run – 1 Min Rest
3 Rounds for Time – Full Speed, All Out Effort!
Skill – Burgener Warm up / Empty Bar – 1 Snatch/ 2 Cleans / 3 Deadlifts – 3 Rounds
Start with an empty bar – Perform 1 lift every minute adding 10 pounds each rep:
Perform 1 Snatch as long as you can keep up.
Perform 1 Clean as long as you can keep up.
Perform 1 Deadlift as long as you can keep up.
Record your highest for each lift.