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

WED 4/23/14 WOD

Screen shot 2014-04-22 at 9.49.57 AM

Wednesday 4/23/14

Skill – Ankle mobility / 5 Perfect Burpees

WOD

100 Double unders

-Then-

15 Bumper Burpees 45/25#
200m Run while carrying your plate

3 Rounds

-Then-

400m Run

-Rest 1 min-

2 Rounds Total Time

TUE 4/22/14 WOD

Screen shot 2014-04-21 at 7.33.52 PM

Tuesday 4/22/14

Skill – Burgener Warm up

Strength – Overhead Squats – 15 Min to 5RM (Compare to 2/25/14)

WOD

10 Box Jumps 24/20”
10 Abmat Sit ups
10 Ring Dips

6 Rounds for Time

MON 4/21/14 WOD

Screen shot 2014-04-20 at 12.16.34 PM

Monday 4/21/14

Skill – 10 Kneeling jumps / 5 Wall Walks / 1 min Couch stretch

WOD I

50 Burpees (touch target 6″ above reach)

For Time

WOD II

6  Pull ups
6 Push ups
6 Pistols / 12 jmp lunges

EMOM or AMRAP

12 Minutes

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