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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 8/3/21 WOD

Warm Up200m Run – 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 – 5-4

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 5/20/21)

  • WOD – 11 Min AMRAP
  • 3 Squat Cleans L3-185/125# L2-135.95# L1-85/55#
  • 5 Strict Pull ups / Banded Strict / Ring Rows
  • 7 Over the Bar Burpees
  • 9 Abmat Sit ups
  • Rounds + Reps

MON 8/2/21 WOD

Warm Up100m Run – Goose Step – 10 Squats – Arm Circles – Trunk Twist – 10 Push ups – 10 Sit ups – 10 Pull ups – Movement Prep – 3 Reps of each 2 Rounds

  • WOD
  • 500m Row L2-450m L1-400m
  • 50 Burpees L2-40 Burpees L1-30 Burpees
  • 30 Box Step Ups L3-24/20” L2-20/18” L1-18/16”
  • 30 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#
  • 30 Pull ups L2-Banded L1-Ring Rows
  • 30 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
  • 30 Alt. DB Snatch L3-50/35# L2-40/25# L1-30/15#
  • 50 Burpees L2-40 Burpees L1-30 Burpees
  • 400m Run L2-300m L1-200m
  • For Time

FRI 7/30/21 WOD

Warm up – 100m Run – Goose Step – 10 Squats – Arm Circles – Trunk Twist – 10 Push ups – 10 Sit ups – 10 Pull ups – Movement Prep – 3 Reps of each 2 Rounds

WOD – Compare to 7/29/20

  • L3
  • 400m Run
  • 60 Double unders
  • 30 Sumo Deadlift High Pull 45/35#
  • 60 Box Jumps 24/20”
  • 30 Burpees
  • 60 Walking Lunge Steps
  • 30 Lying T2B
  • 60 HOD Push ups
  • 30 Wall Ball Shots 20/14#
  • 400m Run
  • For Time
  • L2
  • 300m Run
  • 30 Double unders
  • 30 Sumo Deadlift High Pull 35/25#
  • 60 Box Jumps 20/16”
  • 30 Burpees
  • 60 Walking Lunge Steps
  • 30 Lying T2B
  • 60 HOD Push ups
  • 30 Wall Ball Shots 16/12
  • 300m Run
  • For Time
  • L1
  • 200m Run
  • 120 Single unders
  • 30 Sumo Deadlift High Pull 25/15#
  • 60 Box Jumps 16/12”
  • 30 Burpees
  • 60 Walking Lunge Steps
  • 30 Lying T2B
  • 60 HOD Push ups
  • 30 Wall Ball Shots 14/8#
  • 200m Run
  • For Time

THU 7/29/21 WOD

Warm Up – 200m Run – 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 – 6-4

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 5/5/21)

  • WOD – 10 Min AMRAP
  • 5 Power Snatches L3-135/95# L2-95/65# L1-55/35#
  • 4 Box Jump overs L3-30/24” L2-24/20” L1-18/16”
  • 3 Handstand Pushups L2-Wall Walks L1- Wall Step ups
  • Rounds + Reps

WED 7/28/21 WOD

Warm Up2 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 – 1-1-1-1-1-1-1 (Compare to 5/17/21)

  • WOD – 12 Min EMOM
  • 1 High Hang Squat Clean @ 60% of 1RM
  • 1 Low Hang Squat Clean
  • 1 Squat Clean

**AMRAP if you can’t keep up**

TUE 7/27/21 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 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 7/26/21 WOD

Warm Up10 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 – 7-5

Strength WOD – Push Press – 3-3-3-3-3-3-3 (Compare to 4/29/21)

  • WOD
  • 1 Mile Run L2-1200m Run L1-800m Run
  • -Then-
  • 50 Pullups L2-Banded L1-Ring Rows
  • For Total Time

SAT 7/24/21 – 9am – 11am – Partner WOD / Open Gym –

Warm Up
250m Row
-Then-
Sampson Stretch Walk
Side Lunge
10 Down Dogs
1 Min Tricep Smash (bar on rack)
1 Min Pride Squat
10 Goblet Squats
Movement Prep
5 Clean & Jerk (light)
10 Double unders
4 Clean & Jerk (add weight)
20 Double unders
3 Clean & Jerk (working weight)
30 Double unders

Partner WOD
30 Clean & Jerk 135/95# L2-95/65# L1-65/45#
20 Over the Bar Burpees
100 Double unders / Single unders
24 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
18 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
12 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
For Time

FRI 7/23/21 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 5/7/21)

  • WOD – 10 Min EMOM
  • 1 Power Snatch @ 60% of 3RM
  • 1 Overhead Squat
  • 1 Squat Snatch

**AMRAP if you can’t keep up**