Foundations

Start new, start over, start again…JUST START! It’s a new year so it’s time for new beginnings! Exercise should be scheduled on your calendar just like practices or appointments or work! Taking care of yourself is just as important if not more important!

 
Join us at Crossfit Change for our Foundations class to learn all about what we do, learn how to properly move, and ease you into the Crossfit style of working out! It meets every Monday and Wednesday at 6:50pm. There are 5 classes that you will complete before joining regular classes. All classes are lead by a Crossfit Level 2 instructor and will be small group personal training.
 
Contact us for a free consultation/orientation.
 
Jeff 706-949-9556 jeff@crossfitchange.com
Carolyn 706-949-5949 carolyn@crossfitchange.com

TUE 1/2/18 WOD

Skill/Mobility – Burgener Warm Up

Strength WOD – Snatch Power Pulls – 3-3-3-3-3-3-3
**Rest 2 Min between sets**
– You should get a weight that is heavier than your heaviest Snatch –

WOD
10 Min Every 30 seconds
1 Snatch @ 65% of your heaviest 3 rep power pull

MON 1/1/18 – 2018 BURPEE CHALLENGE AND POTLUCK –

Happy New Year from Crossfit Change. Start your year off right and join us for our annual burpee challenge. We will do 2018 burpees to bring in the new year. Anyone and everyone is more than welcome to join us. Bring a dish to share and we will chow down afterwards. #crossfitchange #annualburpeechallenge #2018burpees #bringeveryoneyouknow #morepeoplemeanslessburpees.

FRI 12/29/17 – ALL CLASSES WILL MEET –

ALL CLASSES MEET TODAY!

NO CLASSES TOMORROW – SATURDAY 12/30/17!

Skill/Mobility – Movement Prep – 5 reps of each – 2 Rounds

Partner WOD – Share the Work – Only 1 person works at a time.
50 Power Cleans 135/95#                       L2 – 95/65#                                L1 – 65/45#
20 Burpees                                                L2 – same                                   L1 – same
30 Power Cleans 135/95#                       L2 – 95/65#                                L1 – 65/45#
20 Burpees                                                L2 – same                                   L1 – same
10 Power Cleans 135/95#                       L2 – 95/65#                                L1 – 65/45#

-Then-

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

THU 12/28/17 – NO NOON OPEN GYM – ALL OTHER CLASSES MEET

No Open Gym at Noon!
ALL OTHER CLASSES WILL MEET!

Skill/Mobility – Movement Prep – 5 reps of each – 2 Rounds

Partner WOD – 25 Min AMRAP
100 Double unders                                   L2 – 60 DUs                                L1 – 200 Singles
80 Kettlebell Swings 55/35#                    L2 – 45/25#                                L1 – 35/15#
60 Box Jumps 24/20”                                L2 – 20/16”                                 L1 – 16/12”
40 Abmat Sit ups                                       L2 – same                                   L1 – same
20 Push ups                                                L2 – same                                   L1 – same
For Total Reps

WED 12/27/17 WOD – ALL CLASSES will MEET –

ALL CLASSES WILL MEET!

Skill/Mobility – Movement Prep – 5 Reps of each movement – 2 Rounds

Partner WOD – “Partner Murph”
Share the Work / 1 person works at a time

1 Mile Run                                                    L2 – 1200m                                L1 – 800m
100 Pull ups                                                 L2 – 75 Banded                         L1 – 50 Ring Rows
200 Push ups                                               L2 – 150                                      L1 – 100
300 Squats                                                   L2 – 200                                      L1 – 150
1 Mile Run                                                    L2 – 1200m                                L1 – 800m
For Time

TUE 12/26/17 WOD – 8:30am Class ONLY –

8:30 am ONLY!

Skill/Mobility – Movement Prep – 5 Reps of each – 2 Rounds

Partner WOD (Compare to 12/26/16)
10 Snatches 135/95#                                L2 – 75/55#                                L1 – 65/45#
20 Toes to Bar                                            L2 – K290                                   L1 – Lying T2B
30 Chest to Bar Pullups                            L2 – Pull ups                              L1 – Band/Ring Rows
40 Wall Ball Shots 20/14#                        L2 – 16/12#                                L1 – 14/10#
50 Over the Bar Burpees                          L2 – same                                   L1 – same
2 Rounds for Time

MON 12/25/17 – NO CLASSES Today – It’s Christmas –

NO CLASSES TODAY!

The Birth of Jesus

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while[a]Quirinius was governor of Syria.) And everyone went to their own town to register.

So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people.11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,
    and on earth peace to those on whom his favor rests.”

15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

Merry Christmas to all and to all a good night!