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Welcome to CrossFit Change!

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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

MON 12/11/17 WOD

Skill/Mobility – 10 Side Lunges / 5 Banded Good Mornings – 2 Rounds – Then – Empty Bar – Deadlift 10,9,8

Strength WOD – Deadlift – 7-7-7-7-7-7-7
**Rest 2 Min Between Sets**

WOD (120615)
Amanda
9-7-5
Muscle-up                         L2 – 18-14-10 Pull ups / Ring Dips        L1 – 18-14-10 Ring Rows / Box Dips
Squat Snatch 135/95#    L2 – 105/70#                                            L1 – 65/45#
For Time

SAT 12/9/17 -Strength-

Warm Up
2 Laps
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6

Deadlift
5 x 3 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
5 x 3

Overhead Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 12/8/17 WOD

Skill/Mobility – Burgener Warm up / Empty Bar Snatch Complex – 3 pwr / 2 sqt – 3 Rounds

Strength WOD – Snatch Complex – 3 power / 2 squat (reset) – 7 sets to heaviest –
**Rest 3 Min between sets**

 WOD
21-15-9
Deadlift 225/155#                                 L2 – 165/115#                                             L1 – 95/65#
DB Thrusters 45/30#                            L2 – 35/20#                                                 L1 – 25/10#
For Time

THU 12/7/17 WOD

Skill/Mobility – 3 DB Squat Clean (add wt) / 2 Handstand Push ups – 3 Rounds

WOD
Nick
10 Dumbbell Squat Clean 45/30#                      L2 – 35/20#                                    L1 – 25/10#
6 Handstand push-ups (on dumbbells)             L2 – Knees on Box                        L1 – HOD Push ups
12 Rounds for Time

Foundations

DON’T PUT IT OFF ONE MORE DAY OR WAIT UNTIL THE NEW YEAR! Get started now on your fitness journey. Your health is important NOW and shouldn’t be something that you wait a month longer to start. Every day matters in your health!!! Taking care of yourself is the most important thing that you can do for you and your loved ones, and it should be at the top of your to-do list!

Our beginner class (Foundations) meets TONIGHT!!!

MONDAY’S and WEDNESDAY’S – 6:50pm. There are 5 classes that you will take which meet for 1 hour and 15 minutes with a LEVEL 2 certified trainer with MANY years of experience!!

The cost of our Foundations class is ONLY $75.

Contact us to set up your FREE initial personal one on one consultation and orientation! We love helping people change their lives and we want to help you!

jeff@crossfitchange.com (706) 949-9556
carolyn@crossfitchange.com (706) 949-5949

 

WED 12/6/17 WOD

Skill/Mobility – 2 Min shoulder smash (each) (ball & wall) /

Strength WOD – Shoulder Press – 7-7-7-7-7-7-7  
**Rest 2 Min between sets**

WOD
25 Lying Toes to Bar                                    L2 – 20 Lying T2B                                       L1 – 10 T2B
25 Double unders                                        L2 – 15 DUs                                                  L1 – 50 Singles
5 Rounds

-Then-

800m Run                                                      L2 – 600m                                                     L1 – 400m
For Time

TUE 12/5/17 WOD

Skill/Mobility – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (9/12/17)
*Rest 3 Min between sets*

 WOD
10 Min – Every 20 Seconds –
1 Back Squat @ 80% of 5RM
**If you are unable to keep up, then get as many reps as possible**

MON 12/3/17 WOD

Skill/Mobility – Rope Wrap Practice -Then – Clean & Jerk – 3 Rounds (start light and add weight)

 WOD (120611)

5 Rope Ascents to 15’                L2 – 5 climbs AHAP                                     L1 – 10 Hand over Hand
5 Clean & Jerks 145/95#            L2 – 115/75#                                                L1 – 65/45#
4 Rope Ascents to 15’                 L2 – 4 climbs AHAP                                     L1 – 8 Hand over Hand
4 Clean & Jerks 165/115#          L2 – 125/85#                                                L1 – 70/50#
3 Rope Ascents to 15’                 L2 – 3 climbs AHAP                                     L1 – 6 Hand over Hand
3 Clean & Jerks 185/135#          L2 – 135/95#                                                L1 – 75/55#
2 Rope Ascents to 15’                 L2 – 2 climbs AHAP                                     L1 – 4 Hand over Hand
2 Clean & Jerks 205/145#           L2 – 145/115#                                             L1 – 75/55#
1 Rope Ascent to 15’                    L2 – 1 climb AHAP                                       L1 – 2 Hand over Hand
1 Clean & Jerk 225/155#             L2 – 155/125#                                             L1 – 75/55#

For Time

SAT 12/2/17 -Strength-

Join us on December 21st for the Cohen Weightlifting Seminar.  Improve on your Olympic lifts no matter your current level of performance.  Beginners and Olympians will benefit from Coach Cohen’s expertise.

Link to sign up:  https://www.eventbrite.com/e/crossfit-change-olympic-weightlifting-seminar-tickets-39835629440

Warm Up
250m Row
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 2
Hang Squat Snatch
5 x 2
Power Snatch
3 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold

FRI 12/1/17 WOD

Skill/Mobility – 15 running singles / 10 DUs / 5 Burpees – 2 Rounds

WOD
1600m Run                                    L2 – 1200m                                    L1 – 800m
150 Double-unders                      L2 – 100DUs                                  L1 – 300 singles
50 Burpees                                    L2 – Same                                      L1 – 35 Burpees
800m Run                                      L2 – 600m                                      L1 – 400m
100 Double-unders                      L2 – 75 DUs                                   L1 – 200m singles
35 Burpees                                    L2 – Same                                      L1 – 25 Burpees
400m Run                                      L2 – 300m                                      L1 – 200m
50 Double-unders                        L2 – 35DUs                                    L1 – 100 singles
20 Burpees                                    L2 – Same                                      L1 – 15 Burpees
For Time