Featured post

Welcome to CrossFit Change!

Screen Shot 2014-11-10 at 8.58.10 PMScreen shot 2014-03-11 at 7.10.32 AM

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
620F Stonecypher St
Cornelia, GA  30531

MON 7/6/15 WOD

Screen Shot 2015-07-01 at 2.58.37 PM

Skill – 6 DB Push Press / 6 DB Snatch – Alt Rt/Lt – 2 Rounds / Empty Bar – PP 8, 7, 6

Strength – Push Press – 20 Min to 5RM (Compare to 3/10/15)

WOD (Compare to 2/24/15)

L3
15 Toes to Bar
10 Box Jumps 30/24″
5 Chest to Bar Pull ups
3 Rounds for Time

L2
15 Knees to 90
10 Box Jumps 24/20″
5 Pull ups
3 Rounds for Time

L1
15 Lying Toes to Bar
10 Box Jumps 20/16″
5 Banded Pull ups
3 Rounds for Time

 

WED 7/1/15 WOD

 

Screen Shot 2015-06-28 at 6.29.17 PMScreen Shot 2015-06-28 at 6.28.43 PM

Skill – Empty Bar – 5 Pause Front Squats / 1 Min Pride Squat / 1 Min each Banded elbow – 2 Rnds

Strength – Front Squat – 20 Min to 1RM (Compare to 4/13/15)

WOD

L3
10 Push Presses 115/85#
400m Run
5 Rounds for Time

L2
10 Push Presses 95/65#
400m Run
5 Rounds for Time

L1
10 Push Presses 65/45#
200m Run
5 Rounds for Time

July Foundations Class Begins Tuesday the 7th @ 6:45pm

 

Screen Shot 2015-06-29 at 8.58.16 PM

JULY BEGINNER CLASS STARTS TUESDAY, July 7th!

Our Foundations class is a great way to see what CrossFit is all about and give it a try. We will teach the basic foundational movements and ease you into the CrossFit style of working out! ANYONE CAN DO CROSSFIT! Our July classes will begin on Tuesday, July 7th.

Our classes will be held from 6:45pm until 8:00pm on the following days in June:
Tuesday, July 7th
Thursday, July 9th
Tuesday, July 14th
Thursday, July 16th

The cost for our Foundations class is $96 and includes 4 sessions, a speed jump rope and two weeks of regular classes. Cash, Check or click on the Paypal button under our Pricing menu. (Paypal in advance of class. Cash or Check upon arrival).

TUE 6/30/15 WOD

Screen Shot 2015-06-28 at 6.24.21 PM

Skill – 5 Wall Ball / 5 DUs / 5 GHD Sit ups / 5 Back Ext / 5 C&J – 2 Rounds

WOD

1 Min Max Reps of Each Movement

L3
Wall Ball Shots 20/14#
Double unders
GHD Sit ups
Back Extensions
Clean & Jerk 95/65#
Rest 2 Min
3 Rounds Total Reps

L2
Wall Ball Shots 16/12#
Double unders
GHD Sit ups
Back Extensions
Clean & Jerk 65/45#
Rest 2 Min
3 Rounds Total Reps

L1
Wall Ball Shots 14/10/8#
Single unders
Abmat Sit ups
Superman
Clean & Jerk 45/25#
Rest 2 Min
3 Rounds Total Reps

MON 6/29/15 WOD

Screen Shot 2015-06-28 at 6.22.45 PM

Skill – Burgener Warm up / Empty Bar – 1 Hi Hng Pwr Snatch / 1 OHS / 1 Squat Snatch – 3 rnds

Strength – Snatch – 20 Minutes
Every 2 Min Perform the following:
1 High Hang Squat Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
5 Rounds – add weight each round

-Then-

Every 2 Min Perform:
1 Squat Snatch
5 Rounds to get to Heaviest Snatch

WOD

L3 – 400m Walking Lunge

L2 – 300m Walking Lunge

L1 – 200m Walking Lunge

FRI 6/26/15 WOD

Screen Shot 2015-06-23 at 6.50.03 PM

Skill – 3 Wall walks / 3 HSPU – 3 Rounds – Empty Bar SP 1×8 / (add) 1×6 / (add) 1/3

Strength – Shoulder Press – 20 Min to 1RM (Compare to 4/10/15)

Partner WOD (Compare to 12/29/14)

Share the work.  Only one lifter works at a time. Finish one movement before moving on.

L3
60 Kettlebell Swings 55/35#
60 Burpees
60 Hang Power Cleans 135/95#
For Time

L2
60 Kettlebell Swings 45/25#
60 Burpees
60 Hang Power Cleans 95/65#
For Time

L1
45 Kettlebell Swings 35/15#
45 Burpees
45 Hang Power Cleans 65/45#
For Time