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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

SAT 4/10/21 -9am – 11am – Partner WOD / OPEN Gym –

Warm Up – 200m Run – Walking Lunge – Side Lunge – 10 Squats – Arm Circles – 30 sec Bar Hang – 10 Push ups – 5 Down/Up Dogs – 10 Pull ups – Bear Crawl – 200m Run

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

FRI 4/9/21 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 – 3-3-3-3-3-3-3 (Compare to 1/22/21)

WOD – 11 Min AMRAP
3 Squat Cleans 185/125# L2-135/95# L1-95/65#
2 S2OH
1 Deadlift
Rounds + Reps

THU 4/8/21 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 – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 12/29/20)

WOD – 9 Min AMRAP
3 C2B Pull ups L2-Pull ups L1- Jumping Pull ups
4 Push ups
5 Squats
15 Double Unders / High Jump Singles
Rounds + Reps

WED 4/7/21 WOD

Warm Up – 2 Laps – Goose Steps – 5 Down Dog / Up Dog – 10 Pushups – 30 sec Plank – 30 sec Hang – 10 Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Lying T2B – 10 Pull ups – Empty Bar – 5 Good Mornings 5 Straight Leg Deadlifts – 2 Rounds – Bar Warm Up – Deadlift – 7-7

Strength WOD – Deadlift – 7-7-7-7-7-7-7 (Compare to 1/21/21)

WOD – 12 Min AMRAP
5 Deadlifts @ 60% of 7RM
4 Turkish Get Ups L3-55/35# L2-45/25# L1-35/15#
200m Run
Rounds for Time

TUE 4/6/21 WOD

Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – Arm Circles – 30 sec Handstand – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – 30 sec Handstand – Bar Warm Up – 5 Power Cleans – 5 Power Snatches – 5 Wall Ball Shots – 3 Rounds (work to working weight)

WOD
L3
1 Min EMOM – 5 Power Cleans 115/85#
5 Over the Bar Burpees
1 Min EMOM – 40 Double Unders
1 Min EMOM – 5 Power Snatches –
5 Box Jump Overs 30/24”
1 Min EMOM – 15 Wall Ball Shots 20/14#
1 Min Rest
5 Rounds

L2
1 Min EMOM – 5 Power Cleans 85/55#
5 Over the Bar Burpees
1 Min EMOM – 40 High Jump Singles
1 Min EMOM – 5 Power Snatches
5 Box Jump Overs 24/20”
1 Min EMOM – 15 Wall Ball Shots 16/12#
1 Min Rest
5 Rounds

L1
1 Min EMOM – 5 Power Cleans 55/35#
5 Over the Bar Burpees
1 Min EMOM – 40 High Jump Singles
1 Min EMOM – 5 Power Snatches
5 Box Jump Overs 20/16”
1 Min EMOM – 15 Wall Ball Shots 14/10#
1 Min Rest
5 Rounds

MON 4/5/21 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 – With Bar – Airplane Twist (Rt/Lt) – Empty Bar – 5 Good Mornings – 5 Back Squats – 2 Rounds – Bar Warm Up – Back Squat – 5-4-3

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 1/11/21)

WOD
25 Pull ups / Banded / Ring Rows
50 HOD Push ups
75 Squats
2 Rounds for Time

SAT 4/3/21 -9am – 11am – Passion WOD / Open Gym –

Warm Up
3 Laps – 30 Singles – Front Skip – Back Skip – Goose Step – Side Lunge – 30 High Jump Singles – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – 30 Double Unders –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm

 Passion WOD
100 Double unders / High Jump Singles
800m Barbell Carry 95/65# L2-65/45# L1-55/25#
100 Burpees
For Time

FRI 4/2/21 WOD

Warm Up – 10 Mtn Climbers – 20 Jumping Jacks – 5 Down/Up Dogs – 3 Way Forearm Stretch – 10 Push-ups – 10 V Ups – 10 Superman – 30 sec Bar Hang – 10 Back Step Lunges – 10 Pull-ups – 2 Min (each) Lat Smash – Movement Prep –

WOD – (Compare to 4/29/20)
25 Min AMRAP
L3
25 Front Squats 115/80#
25 Deadlifts
25 Pull ups
25 HOD Push ups
25 Box Step ups 24/20”
25 Abmat Sit ups
25 Power Snatches
Rounds + Reps

L2
25 Front Squats 85/55#
25 Deadlifts
25 Pull ups
25 HOD Push ups
25 Box Step ups 20/18”
25 Abmat Sit ups
25 Power Snatches
Rounds + Reps

L1
25 Front Squats 65/45#
25 Deadlifts
25 Pull ups
25 HOD Push ups
25 Box Step ups 18/16”
25 Abmat Sit ups
25 Power Snatches
Rounds + Reps

THU 4/1/21 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 Knee – 1 to Hip – 1 Power Pull – 1 Power Snatch – 1 Squat Snatch – 7 Rounds – (compare to 1/15/21)

WOD – 12 Min AMRAP
10 Deadlifts L3-185/125# L2-135/95# L1-95/65#
8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#
6 Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#
Rounds + Reps

WED 3/31/21 WOD

Warm Up – 200m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push-ups – 15 sec High Jump Singles / 15 sec Double unders – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – Empty Bar – C & J – 5 – 4 – 3

WOD
“Annie” (2/26/21)
50 – 40 – 30 – 20 – 10
Double-Unders / Running Singles / High Jump Singles
Abmat Sit ups
For Time
-Rest 5 Min –
“Grace” (2/22/21)
30 Clean & Jerk 135/95# – 95/65# – 65/45#
For Time
-Rest 5 Min-
5 Pull ups / Banded / Ring Rows
10 Push ups
15 Squats
5 Rounds for Time