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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

WED 1/20/21 WOD

Warm Up – 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 – 100m Run – Shuffle – Inchworm  – Kettle bell – 5 RDL each leg – 5 kettlebell swings – 5 KB DL – 2 Rounds 

Strength WOD – Deadlift – 7-7-7-7-7-7-7 (Compare to 11/2/20)

WOD – 9 Min AMRAP
L3
3 Deadlifts @ 70% of 7RM
15 KB Swings 55/35# L2-45/25# L1-35/15#
Rounds + Reps

TUE 1/19/21 WOD

Warm Up – 1 Min Bike/Row – Zig Zag Jump – Front Skip – Back Skip – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull ups – 1 Min Row/Bike – 5 Burpees – 5 Broad Jumps – Bear Crawl – 5 Down/Up Dog – 30 sec Handstand hold – Movement Prep –

WOD – 25 Min EMOM Style (Compare to 12/30/19)
Min 1 – 10 Over the Bar Burpees
Min 2 – 8 Thrusters 95/65# L2-65/45# L1-55/35#
Min 3 – 12 Box Jumps 24/20” L2-20/16” L1-18/12”
Min 4 – 10 Wall Ball Shots 20/14# L2-16/12# L1-14/10#
Min 5 – Rest –
– 5 Rounds –

MON 1/18/21 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 (Compare to 10/29/20)

WOD – 10 Min AMRAP
5 S2OH @ 60% of 3RM (PP)
7 Power Cleans
9 Front Squats
Rounds + Reps

SAT 1/16/21 – 9am – 11am – Partner WOD / OPEN GYM –

Partner WOD (7/18/20)

2 Lap Run – Front Skip – Back Skip – Side Lunge – 5 Down/Up Dogs – Bear Crawl – 1 Lap Run – 10 Squats – 10 Push-ups – 10 Pull ups – 10 Hollow Rocks – 1 Lap Shuffle – Movement Prep – 3 Reps of each for 2 Rounds

Partner WOD – One partner works at a time. *One partner must hold the deadlift bar at the top of the deadlift. Partners will switch every time the bar is dropped.*

L3
24 Deadlifts 185/125#
48 Dumbbell Shoulder to Overhead 50/35# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 185/125#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 185/125#
48 Pull-ups* – Partner holds top of DL –
For Time

L2
24 Deadlifts 135/95#
48 Dumbbell Shoulder to Overhead 40/25# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 135/95#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 135/95#
48 Pull-ups* – Partner holds top of DL –
For Time

L1
24 Deadlifts 95/65#
48 Dumbbell Shoulder to Overhead 30/15# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 95/65#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 95/65#
48 Pull-ups* – Partner holds top of DL –
For Time

FRI 1/15/21 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 Progression – 1 to the knee – 1 to the hip – 1 power pull – 1 power snatch – 1 squat snatch – 7 Rounds (Compare to 10/21/20)

WOD – 12 Min AMRAP
– Using 75% of your snatch progression –
5 Deadlifts
4 Clean and Jerks
3 Squat Snatches
Rounds + Reps

THU 1/14/21 WOD

Warm Up – 3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD (1/21/20)
L3
1 Min Wall Ball Shots 20/14#
1 Min KB Swings 55/35#
1 Min SDLHP 55/35#
1 Min Double unders
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

L2
1 Min Wall Ball Shots 16/12#
1 Min KB Swings 45/25#
1 Min SDLHP 45/25#
1 Min Running Singles
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

L1
1 Min Wall Ball Shots 14/10#
1 Min KB Swings 35/15#
1 Min SDLHP 35/15#
1 Min High Jump Singles
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

WED 1/13/21 WOD

Warm Up – 10 Lunge Steps – 10 Side Lunge Steps – 10 Pushups – 10 Sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 5 Back Presses – 5 Slo-Mo Shoulder Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – 30 sec Handstand Hold – Bar Warm Up Shoulder Press – 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 10/20/20)

WOD – 11 Min AMRAP
100ft Walking Lunge
100ft Broad Jump
100ft Shuttle Run
10 Burpees
Rounds + Reps

TUE 1/12/21 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

Strength WOD – Clean Progression – 1 to the knee – 1 to the hip – 1 power pull – 1 power clean – 1 squat clean – 7 Rounds (Compare to 10/15/20)

WOD 10 Min – Every 30 seconds –
1 Power Clean @ 70%
1 Squat Clean

MON 1/11/21 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 – 5-4

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 10/14/20)

WOD – 12 Min AMRAP
L3
6 Med Ball Cleans 20/14# L2-16/12# L1-14/10#
7 Handstand Push ups L2-Modified HSPU L1-Pike/Knees on Box
8 Abmat Sit ups
Rounds + Reps

SAT 1/9/21 – 9am – 11am – Partner WOD / OPEN GYM –

Partner WOD – 30 Min EMOM
Min 1 – Partner 1 – Max Cal Bike (Partner 2 – Rest)
Min 2 – Partner 2 – Max Cal Bike (Partner 1 – Rest)
Min 3 – Partner 1 – Max Cal Row
Min 4 – Partner 2 – Max Cal Row
Min 5 – Partner 1 – Max Power Clean
L3 – 95/65#
L2 – 65/45#
L1 – 55/35#
Min 6 – Partner 2 – Max Power cleans
Min 7 – Partner 1 – Max Over the Bar Burpees
Min 8 – Partner 2 – Max Over the Bar Burpees
Min 9 – Partner 1 – Max Double Unders
Min 10 – Partner 2 – Max Double Unders
3 Rounds

**Share the Bikes and Rowers**
**Share bars if using the same weight as your partner**