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– ACTIVE SHOOTER SEMINAR – OCTOBER 9TH – 9am – 11:30am –

Mark Sewell will be offering an active shooter seminar at CrossFit Change on Saturday, October 9th from 9-11:30am. Mark is a highly qualified, retired FBI agent and has conducted seminars all over the country and world (See his bio below). This seminar teaches attendees how to respond to an Active Shooter event in “everyday life”.  Specifically, the curriculum presentation includes “classroom” sessions and 2 breakout sessions that will be similar to mini-wods. The seminar cost is only $20 per person until October 1st. After October 1st the cost will be $30 per person. Available spots are limited. If you are interested, please contact (text) Jeff Wilson at 706 949 9556 to reserve your spot. This seminar is for anyone, not just CrossFit Change members so feel free to share this info and invite friends and family.

Mark Sewell retired as an FBI Special Agent in 2017.  Mark’s experiences also include 9 years as a U.S. Marine and 13 years as a FBI SWAT team member. During Mark’s 20-year FBI career, he investigated gangs, drugs and Organized Crime. Mark’s real-world experience has given him valuable insight into preparing for and surviving violent encounters.  Mark also served 2 law enforcement tours in Afghanistan and taught survival tactics and techniques (TTP) to U.S. and foreign law enforcement officers. In 2013, in the wake of the tragic school shooting at Sandy Hook Elementary in Connecticut, Mark became one of the FBI’s first certified Active Shooter Event (ASE) Instructors.  During Mark’s last 5 years of FBI service, he also taught U.S. and foreign law enforcement officers the critical skills necessary to respond to an Active Shooter event.  Since retirement, Mark has continued to teach and advise the members of non-profit organizations, churches, fitness facilities and other organizations the necessary skills to survive an Active Shooter Event. 

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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 9/24/21 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 – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 2 Rounds

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 7/8/21)

  • WOD – 12 Min EMOM
  • 1 High Hang Squat Clean @ 65% of 3RM
  • 1 Low Hang Squat Clean
  • 1 Squat Clean
  • **AMRAP if you can’t keep up**

THU 9/23/21 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 – Airplane Twist (Rt/Lt) – Empty Bar – 5 Good Mornings – 5 Back Squats – 2 Rounds – Bar Warm Up – Back Squat – 7- 5

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 6/30/21)

  • WOD (Compare to 4/5/21)
  • 25 Pull ups / Banded / Ring Rows
  • 50 HOD Push ups
  • 75 Squats
  • 2 Rounds for Time

WED 9/22/21 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 – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –

Strength WOD – Snatch – 5-5-5-5-5-5-5 (Compare to 7/2/21)

  • WOD – 10 Min AMRAP
  • 5 Power Snatches L3-95/65# L2-65/45# L1-55/35#
  • 4 OHS
  • 3 OTB Burpees
  • Rounds + Reps

TUE 9/21/21 WOD

Warm Up – 3 Laps – Bear Crawl – Walking Lunge – Goose Step – PVC – 10 Pass Thrus – 10 ATW – 5 Back Presses – 5 Push Presses – 10 Push ups – 10 Sit ups – 10 Pull ups – 10 Squats – 5 Burpees – 5 Down/Up Dogs – Elbow – Bar Warm Up – 2 Clean & Jerks – 3 KB Swings – 3 Wall Ball Shots- 2 Over the Bar Burpees – 3 Rounds –

  • WOD – 24 Min EMOM (Compare to 7/27/21 or 3/9/21)
  • Min 1:  5 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#
  • Min 2:  15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
  • Min 3:  15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
  • Min 4:  10 Over the Bar Burpees
  • Min 5:  -Rest-
  • 5 Rounds

MON 9/20/21 WOD

Warm Up200m Run – 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 Chicken Wing – 4 Turkish Get ups – Push Jerk 3 Pwr – 2 Rt Split 2 Lt Split – 2 Rounds

Strength WOD – Push Jerk – 7-7-7-7-7-7-7 (Compare to 6/24/21)

  • WOD – 9 Min AMRAP (Compare to 3/24/21)
  • 5 S2OH @ 60% of 7RM
  • 4 Squat Cleans
  • 3 Deadlifts
  • Rounds + Reps

SAT 9/18/21 – 9am – 11am – Partner WOD / Open Gym –

Partner WOD (Compare to 11/14/20 or 8/22/20)
**Share the Work**
**One works at a time**
L3
20 Burpee Box Jump Overs 30/24″
40 Power Cleans 135/95#
60 Calorie Row
80 Deadlifts 135/95#
100 Russian KB Swings 70/55#
120 Air Squats
140 Double Unders
For Time

L2
20 Burpee Box Jump Overs 24/20″
40 Power Cleans 95/65#
60 Calorie Row
80 Deadlifts 95/65#
100 Russian KB Swings 55/35#
120 Air Squats
140 Running Single Unders
For Time

L1
20 Burpee Box Jump Overs 20/16″
40 Power Cleans 65/45#
60 Calorie Row
80 Deadlifts 65/45#
100 Russian KB Swings 45/25#
120 Air Squats
140 High Jump Singles
For Time

FRI 9/17/21 WOD

Warm Up – 100m Run – 10 Lying Leg Raises – Crabwalk/Bear Crawl – 100m Run – Walking Lunge – Side Lunge – 10 Pull ups – 10 Squats – 100m Run – 10 Lying T2B – 10 Push-ups – Banded Good Mornings – X Band Side Step – 100m Run – Movement Prep –

  • WOD (Compare to 9/22/20 or 9/20/19)
  • L3
  • 400m Run
  • 20 Deadlifts 135/95#
  • 400m Run
  • 20 Power Cleans 135/95#
  • 400m Run
  • 20 Front Squats 135/95#
  • 400m Run
  • For Time
  • L2
  • 300m Run
  • 20 Deadlifts 95/65#
  • 300m Run
  • 20 Power Cleans 95/65#
  • 300m Run
  • 20 Front Squats 95/65#
  • 300m Run
  • For Time
  • L1
  • 200m Run
  • 20 Deadlifts 65/45#
  • 200m Run
  • 20 Power Cleans 65/45#
  • 200m Run
  • 20 Front Squats 65/45#
  • 200m Run
  • For Time

THU 9/16/21

Warm Up2 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 – 7-6

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 6/22/21)

  • WOD – 12 Min AMRAP (3/25/21 or 12/9/20)
  • 10 Barbell Lunge Steps L3-95/65# L2-65/45# L1-55/35#
  • 8 Back Squats
  • 6 S2OH
  • Rounds + Reps