CROSSFIT CHANGE BANNER

Screen shot 2014-03-11 at 7.10.32 AM

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

FRI 4/18/14 WOD

Screen shot 2014-04-14 at 9.02.27 AM

Friday 4/18/14

Skill – 5 GHD Back Ext / 5 Abmat Sit ups / 5 Banded Hamstring stretch – 2 Rounds

Strength – Deadlift – 15 min to 3RM (Compare to 2/3/14)

WOD

Compare to 2/17/14

400m Sprint
50 Double unders

4 Rounds for Time

THU 4/17/14 WOD

Screen shot 2014-04-14 at 9.03.13 AM

Thursday 4/17/14

Skill – Push / Press / Pull Mobility (2 min of each) – 1 min Double under practice

WOD

2 minute push ups
-Rest 1 minute-
2 minute strict pull ups
-Rest 1 minute-
2 minute row (calories)
-Rest 1 minute-
2 minute Double unders
-Rest 1 minute-

2 Rounds for Total Reps

WED 4/16/14 WOD

Screen shot 2014-04-14 at 9.01.13 AM

Wednesday 4/16/14

Skill – Burgener Warm Up

Strength – Shoulder Press – 15min to 1RM (Compare to 2/13/14)

WOD

3 Snatches 115/85#
5 Overhead Squats 115/85#
7 Handstand Push ups

5 Rounds for Time

TUE 4/15/14 WOD

Screen shot 2014-04-14 at 9.03.48 AM

Tuesday 4/15/14

Skill – 1 Wall Walk / 2 Pistols / 1 Strict Knees to elbows – 3 Rounds

WOD

20 Minute AMRAP

10 Strict Knees to Elbows
20 Pistols
30 ft Handstand Walk

  –Scale as Needed–

Rounds + Reps

MON 4/14/14 WOD

Screen shot 2014-04-11 at 12.45.55 PM

Monday 4/14/14

Skill – Pistol Progression

Strength – Back Squat – 15 Min to 1RM (Compare to 2/20/14)

WOD

10-9-8-7-6-5-4-3-2-1

Power Cleans @ 75% of Body Weight
Pull ups

For Time

FRI 4/11/14 WOD

Screen shot 2014-04-07 at 9.12.48 AM

Friday 4/11/14

Skill – Burgener Warm up / Kipping Progression

Strength – Power Snatch – 15 min to 3RM

WOD  14.3

Every 3 min perform the following movements:

From 0min – 3min

10 OHS
10 C2B Pull ups
2 rounds

From 3min – 6min

12 OHS
12 C2B Pull ups
2 Rounds

From 6min – 9min

14 OHS
14 C2B Pull ups
2 Rounds

Etc. until you fail to keep up.

Total Reps

THU 4/10/14 WOD

Screen shot 2014-04-07 at 9.08.14 AM

Thursday 4/10/14

Skill – 1 min max Double unders / 5 Wall walks – 2 Rounds

WOD  14.5

21-18-15-12-9-6-3

Thrusters 95/65#
Bar Facing Burpees

For Time

Screen shot 2014-04-09 at 9.04.11 AM

CrossFit Change will be represented at the 2014 Warrior Dash and there’s still time to sign up.  We are signed up for the 2pm wave and would love for you to join us on our muddy adventure.

After the race, we will gather at Shane and Annie’s house in Clayton for food, fun and fellowship.  If you plan on coming to the after race gathering, bring a covered dish and whatever your family likes to drink.  Please let us know if you are coming so Shane and Annie can plan accordingly for the crowd.  Annie has graciously offered access to showers at their home so bring towels and soaps as needed.

We are excited and look forward to seeing everyone there.

WED 4/9/14 WOD

Screen shot 2014-04-07 at 9.07.00 AM

Wednesday 4/9/14

Skill – 1 min Bridge / Posterior Mobility (roller)

Strength – Front Squat – 15 min to 5RM (Compare to 1/27/14)

WOD  14.3*

8 min AMRAP

15 DL @ 225/155#
15 Box Jumps

Total Reps

*In the Open 14.3 increased weight with each round – we will not increase weight*

TUE 4/8/14 WOD

Screen shot 2014-04-07 at 9.23.05 AM

Tuesday 4/8/14

Skill – 10 med ball cleans / 5 Handstand holds / 5 Empty bar power cleans – 2 Rounds

WOD  14.4

14 min AMRAP

Scale as needed:

60 cal row/SDLHP 45#
50 Toes to bar
40 Wall Ball 20/14#
30 Cleans 135/95#
20 Muscle ups / 60 pull ups + 60 ring dips

Total Reps