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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

FRI 5/7/21 WOD

Warm Up20 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 – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –

Strength WOD – Snatch – 3-3-3-3-3-3-3 (Reset) (Compare to 2/24/21)

WOD

1 Min AMRAP

Max Calorie Row

– Rest 30 sec –

1 Min AMRAP

Max Double Unders / High Jump Singles

– Rest 30 sec –

1 Min AMRAP

Max Calorie Bike

– Rest 30 sec –

3 Rounds for Total Cal and Reps

THU 5/6/21 WOD

Warm Up – 200m Run – Goose Step – Side Lunge – 30 sec Down Dog – 30 sec Up Dog – 10 Squats – 10 Push-ups – 10 Pull ups – 10 Lying T2B – Bear Crawl – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 2 Min (each) Banded Foot Calf Smash (Roller) – 2 Min (each) Banded Hip Hamstring / Calf Stretch – 200m Run –

WOD

800m Run L2-600m L1-400m

– Then –

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups

15 Squats

5 Rounds

– Then –

800m Run L2-600m L1-400m

– Then –

4 Pull ups L2-Banded L1-Ring Rows 8 Push ups

12 Squats

6 Rounds

– Then –

800m Run L2-600m L1-400m

WED 5/5/21 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 – Empty Bar – 5 Good Mornings – 5 Front Squats Squats – 2 Rounds – 1 Lap – Bar Warm Up – Front Squat – 5-4

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 2/10/21)

WOD – Every 45 seconds – 16 Rounds –

1 Squat Clean @ 60% of 1RM (Front Squat)

2 Burpees

TUE 5/4/21 WOD

  • Warm Up – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Banded elbow – Movement Prep – 5-4-3 reps of each movement –
  • WOD – 30 Minutes of work –
  • 3 Min to Complete:
  • 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
  • 10 Power Cleans L3-155/105# L2-115/80# L1-85/55#
  • 5 Over the Bar Burpees
  • Rest in the time remaining.
  • -Then-
  • 3 Min to Complete
  • 50 Double unders
  • 15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
  • 10 Sumo deadlift High Pull
  • 5 Over the Bar Burpees
  • Rest in the time remaining
  • 5 Rounds

MON 5/3/21 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 Rt Split 2 Lt Split – 2 Rounds

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 2/1/21)

WOD – 14 Min AMRAP

10 Pull ups L2-Banded L1-Ring Rows

8 Thrusters L3-115/80# L2-85/55# L1-55/35#

6 Lying Toes to Bar

Rounds + Reps

SAT 5/1/21 – 9am – 11am – Partner WOD / Open Gym –

Warm Up
100m Run – Walking Lunge – Goose Step – 10 Lying Leg Raises – 100m Run – 1 Min Jump Rope – 10 Squats – 10 Pull ups – 10 Sit ups – 10 HOD Push ups – 100m Run – 5 Down Dogs / Up Dogs – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – 100m Run

Partner WOD
150 Double Unders / Running Singles / High Jump Singles (Share the Reps)
-Then-
16 Alternating Rounds – Partner 1 completes a round then Partner 2 completes a round.
5 Power Cleans L3-135/95# L2-95/65# L1-65/45#
7 H.O.D. Push ups
9 Air Squats
-Then-
150 Double Unders / Running Singles / High Jump Singles (Share the Reps)
For Time

FRI 4/30/21 WOD

Warm Up – Run 2 Laps- 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 shuffle – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds

Strength WOD – Clean – 3-3-3-3-3-3-3 (Touch and Go) (2/16/21 reset)

WOD – 12 Min AMRAP
100ft Bear Crawl
100ft Walking Lunge
100ft Broad Jump
50 Double Unders / High Jump Singles
Rounds + Distance/Reps

THU 4/29/21 WOD

Warm Up – 10 Lunge Steps – 10 Side Lunge Steps – 10 push-ups – 10 sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – Bar Warm Up Push Press – 5-4

Strength WOD – Push Press – 3-3-3-3-3-3-3-3 (Compare to 1/18/21)

WOD
200m Run
-Rest 1 Min-
8 Rounds for Total Time
L2 – 7 Rounds
L1 – 6 Rounds

WED 4/28/21 WOD

Warm Up – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Banded elbow – Movement Prep – 5-4-3 reps of each movement –

WOD – 30 Min EMOM
Min 1: 20 Toes to Bar L2-K290 L1-Lying T2B
Min 2: 12 Ground to Overhead L3-135/95# L2-95/65# L1-65/45#
Min 3: -Rest-
Min 4: 12 Over the Bar Burpees
Min 5: 60 Double Unders / High Jump Singles
Min 6: -Rest-
5 Rounds