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Welcome to CrossFit Change!

Welcome to CrossFit Change.

As the only accredited CrossFit gym in Habersham County, GA, we focus on improving overall strength and  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
362 North Main Street
Cornelia, GA 30531

TUE 3/2/21 WOD

Warm Up – 2 Lap Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank -1 Lap Run – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds – Bar Warm Up – 5-3-2

Strength WOD – Clean – 1-1-1-1-1-1-1 – (Compare to 10/5/20)

WOD
L3
30 Power Cleans 135/95#
30 Wall Ball Shots 20/14#
2 Rounds for Time

L2
30 Power Cleans 95/65#
30 Wall Ball Shots 16/12#
2 Rounds for Time

L1
30 Power Cleans 65/45#
30 Wall Ball Shots 14/10#
2 Rounds for Time

MON 3/1/21 WOD

Warm Up – 2 Laps – 10 Pushups – 5 Down/Up Dogs – 15 sec Table hold – 15 sec Hang – Arm Circles – 10 Rock from Heel to Toe – Ankle Circles – 5 Slo-mo Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Goose Steps – With Bar on Rack- Airplane Twist (Rt/Lt) – Empty Bar – 5 Good Mornings – 5 Front Squats Squats – 2 Rounds – 1 Lap – Bar Warm Up – Front Squat – 9-8

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 9/9/20)

WOD
5 Min AMRAP
5 Thruster L3-95/65# L2-85/55# L1-65/45#
5 Pull ups L2-Banded L1-Ring Rows
Total Reps
-Rest 2 Min-
5 Min AMRAP
5 S2OH L3-95/65# L2-85/55# L1-65/45#
5 OTB Burpees
Total Reps

FRI 2/26/21 WOD

Warm Up – 2 Laps – Ankle circles – Knee circles – Hip circles – Trunk Twist – Arm circles – Head side to side / front to back – 5 Squat Jumps – 5 HOD Push-ups – 5 Lying T2B – 5 Strict Pull ups – 1 Lap Shuffle – Bear Crawl – Empty Bar – 5 Good Mornings – 4 Straight Leg DL – 2 Deadlifts – 2 Rounds – Deadlift 6-5-4

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 12/14/20)

WOD
“Annie”
50-40-30-20-10
Double Unders / Running Singles / High Jump Singles
Abmat Sit ups
For Time

THU 2/25/21 WOD

Warm Up – 2 Laps – 5 Down Dog / Up Dog – 10 Pushups – 5 Down/Up Dogs – 15 sec Table hold – 15 sec Hang – Arm Circles – 10 Rock from Heel to Toe – Ankle Circles – 5 Slo-mo Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Goose Steps – Empty Bar – 5 Good Mornings 7 Back Squats – 2 Rounds – Bar Warm Up – Back Squat – 7-5-3

Strength WOD – Back Squat – 7-7-7-7-7-7-7 (Compare to 11/30/20)

WOD – 10 Min EMOM
10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
10 Sumo Deadlift High Pull
**AMRAP if you can’t keep up**

WED 2/24/21 WOD

Warm Up – 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 3 to Knee – 2 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds

Strength WOD – Snatch – 3-3-3-3-3-3-3 (Compare to 12/8/20)

WOD – 12 Min AMRAP
10 DB Snatches L3-50/35# L2-40/25# L1-30/15#
8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
6 Box Jumps L3-24/20” L2-20/18” L1-18/16”
Rounds + Reps

TUE 2/23/21 WOD

Warm Up – Front Skip – Back Skip – Side Skip – Goose Step – 20 sec Down Dog – 20 sec Up Dog – 10 Squats – 10 Pushups – 10 Lying T2B – 10 Pull ups – 4 Turkish Get ups – Bear Crawl / Inchworm – 5 Burpees – 2 Min (each) Banded Elbow – 2 Min (each) Banded Hip Hamstring Stretch –

WOD
L3
50 Burpees
-Then-
5 Pull ups
10 HOD Push Ups
15 Squats
20 Rounds
-Then-
25 Burpees
For Time

L2
35 Burpees
-Then-
5 Banded Pull ups
10 HOD Push Ups
15 Squats
15 Rounds
-Then-
20 Burpees
For Time

L1
25 Burpees
-Then-
5 Ring Rows
10 HOD Push Ups
15 Squats
10 Rounds
-Then-
15 Burpees
For Time

MON 2/22/21 WOD

Warm Up – 2 Laps – 30 sec Plank – 30 sec Squat Hold – 30 sec Zig Zag Jump – 30 sec Push up Plank – 30 sec (each) Side Lunge – 30 sec Criss Cross Jumps – 30 sec Hang – 30 sec (each) Lunge (inside hand to sky) – 30 sec Down Dog – 30 sec Up Dog – 1 Lap Shuffle – 30 sec Front Rack w/ Bar on Back – 4 Turkish Get ups – Push Jerk 3 Pwr – 2 Split (Rt/Lt) – 2 Rounds

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 11/17/20)

WOD – “Grace”
L3
30 Clean and Jerks 135/95#
For Time

L2
30 Clean and Jerks 95/65#
For Time

L1
30 Clean and Jerks 65/45#
For Time

SAT 2/20/21 – 9 – 11am – Partner WOD / OPEN Gym

Partner WOD – “You Go, I Go” (Compare to 12/12/20)
**One Partner completes a round**
**Alternate until all rounds have been completed**

L3
10 Kettlebell Swings 70/55#
10 Lying Toes to Bar
10 Burpees
30 Rounds for Time

L2
10 Kettlebell Swings 55/35#
10 Lying Toes to Bar
10 Burpees
30 Rounds for Time

L1
10 Kettlebell Swings 45/25#
10 Lying Toes to Bar
10 Burpees
30 Rounds for Time

FRI 2/19/21 WOD

Warm Up – 2 Lap Run – Front Skip – Back Skip Open Hip – 5 Burpees – 10 Goose Steps – 10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups – 20 sec Down Dog – 20 sec Up Dog – 200m Run – 2 Min Thoracic Extension – 10 Sec Overhead Bar Hold – Rest 15 Sec – 3 Rounds – 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS – 3 Rounds – 7-5-3

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 11/23/20)

WOD
L3
3 Wall Ball Shots 20/14# L2-16/12# L1-14/10#
5 Pull ups L2-Banded L1-Ring Rows
3 Toes to Bar L2-Knees to Elbows L1- Knees As High as Possible
10 Rounds for Time