CROSSFIT CHANGE BANNER

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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

FRI 10/17/14 WoD

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Friday 10/17/14

Skill – Shoulder Mobility (2 Min each arm) / Ladder Footwork

Strength – Shoulder Press – 20 Minute to 1RM (Compare to 7/16/14)

WoD

600m Run
  Rest 2 Min
400m Run
  Rest 2 Min
400m Run
  Rest 2 Min
200m Run
  Rest 2 Min
100m Run 
 
For Time

THU 10/16/14 WoD

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Thursday 10/16/14

Skill – 10 DUs – 5 KB swings – 3 Thrusters / 2 Frwd Roll – 4 Perfect Burpees / 5 G2OH

WoD

100 Double Unders
50 Kettlebell Swings (AHAP)
25 Thrusters 95/65#
12 Min Cap – If you finish before 12 Min – Rest until the 12 Min mark.
For Time
 
-Then-
 
4 Forward Rolls
16 Burpees
4 Rounds
10 Min Cap – If you finish before 22 Min mark – Rest until the 22 Min mark.
For Time
 
-Then-
 
30 Ground to Overhead 95/65#
For Time

 

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Wednesday 10/15/14

Skill – Banded Ankle (2 min each) / Front Rack Mobility (1 min each)

Strength – Squat Clean – 20 Min to 3RM – Reset for each rep – (Compare to 8/6/14)

WoD

12 Minute AMRAP
  9 Deadlifts 155/115#
  12 H.O.D. Push ups
  15 Box Jumps 24/20″
 
Rounds + Reps (Compare to 8/8/14)

MON 10/13/14 WOD

Monday 10/13/14

Skill – Burgener Warm up

Strength – Overhead Squat – 20 Min to 1 RM (Compare to 8/12/14)

WOD

“Annie”
50-40-30-20-10
Double unders
Abmat Situps
 
For Time

FRI 10/10/14 WOD

Friday 10/10/14

Skill – Handstand Hold – 20 sec (3 Rounds) / PVC – 10 Pass Throughs – 10 Around the World / Empty Bar Push Jerk.

Strength – Push Jerk – 20 Min to 1RM (Compare to 7/31/14)

WOD

800m Run
5 Wall Walks
5 Forward Rolls
400m Run
3 Wall Walks
3 Forward Rolls
200m Run
1 Wall Walk
1 Forward Roll
 
For Time

THU 10/9/14 WOD

Thursday 10/9/14

Skill – Rope Wrap Practice  / Wrap release and re-wrap / Shoulder Mobility

WOD

5 Rope Ascents to 15′ (scale as needed)
50 Kettlebell Swings 45/35#
4 Rope Ascents to 15′
40 Kettlebell Swings
3 Rope Ascents to 15′
30 Kettlebell Swings
2 Rope Ascents
20 Kettlebell Swings
1 Rope Ascent
10 Kettlebell Swings
 
For Time

 

WED 10/8/14 WOD

Wednesday 10/8/14

Skill – low back roller / lacrosse ball sit / banded hamstring stretch (2Min in each)

Strength – Deadlift – 20 Min to 5 RM (Compare to 7/30/14)  Touch and Go.

WOD

10 Double unders (30 singles)
10 Abmat Sit ups
5 Rounds 
 
-Then-
 
400m Run
 
-Then-
 
10 Squats
10 Burpees
3 Rounds
 
-Then-
 
400m Run
 
For Total Time