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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 6/12/21 – 9am – 11am – Partner WOD / Open Gym –

Partner WOD – Share the Work – Only 1 person works at a time.

50 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

20 Burpees                                               

30 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

20 Burpees

10 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

-Then-

Both Partners Run – 800m Run – L2 – 600m – L1 – 400m

For Total Time

FRI 6/11/21 – 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 Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Snatch – 1 Squat Snatch – 7 Rounds (Compare to 4/1/21)

WOD – 12 Min EMOM –

1 High Hang Squat Snatch @ 60% of Progression

1 Low Hang Squat Snatch

1 Squat Snatch

**AMRAP if you can’t keep up**

THU 6/10/21 – 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 – 7-6

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 3/15/21)

WOD – 10 Min – Every 40 seconds –

1 Back Squat @ 75% of 5RM

2 Burpees

**AMRAP if you can’t keep up**

WED 6/9/21 – WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Bear Crawl – 100m Run – 10 Squats – 10 Push ups – 10 Pull ups – 10 Sit ups – 100m Run – Movement Prep – 5 Reps of each for 2 Rounds

WOD – 3 Scores (Compare to 6/16/20 or 6/24/19)

7 Min AMRAP

7 Wall Ball Shots 20/14# L2-16/12# L1-14/10#

7 Pull ups L2-Banded L1-Ring Rows

7 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 Squats

7 KB Swings 70/55# L2-55/35# L1-45/25#

7 Sumo Deadlift High Pulls 70/55# L2-55/35# L1-45/25#

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 HOD Push Ups

7 Jumping Lunge

7 Forward Rolls

Rounds + Reps

TUE 6/8/21 – WOD

Warm Up – 200m 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 – 3

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 3/17/21)

WOD – 8 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

10 Lying Toes to Bar

12 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

MON 6/7/21 WOD

Warm Up10 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 – 5-3-1

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 3/4/21)

WOD – 10 Min AMRAP

100ft. Bear Crawl

20 Abmat Sit ups

20 Double unders / High Jump Singles

100ft. Walking Lunge

20 HOD Push ups

20 Double unders / High Jump Singles

Rounds + Reps

SAT 6/5/21 – 9am – 11am – Partner WOD / Open Gym –

Partner WOD (Compare to 3/28/20 or 11/2/19)
L3
70 Calorie Row
50 Thrusters 95/65#
200m Run *Together*
60 Calorie Row
40 Thrusters 115/80#
200m Run *Together*
50 Calorie Row
30 Thrusters 135/95#
200 Run *Together*
40 Calorie Row
20 Thrusters 155/110#
200m Run *Together*
For Time

L2
60 Calorie Row
40 Thrusters 75/55#
200m Run *Together*
50 Calorie Row
30 Thrusters 95/65#
200m Run *Together*
40 Calorie Row
20 Thrusters 115/80#
200 Run *Together*
30 Calorie Row
10 Thrusters 135/95#
200m Run *Together*
For Time

L1
50 Calorie Row
30 Thrusters 55/35#
200m Run *Together*
40 Calorie Row
20 Thrusters 75/45#
200m Run *Together*
30 Calorie Row
15 Thrusters 95/65#
200 Run *Together*
20 Calorie Row
10 Thrusters 115/80#
200m Run *Together*
For Time

FRI 6/4/21 WOD

Warm Up

200m Run – Tip Toe Walk – Heel Walk – Walking Lunge Steps – Bear Crawl – Crabwalk – Inchworm

10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups

5 Banded Good Mornings – 5 Empty Bar Deadlift – 3 Rounds

WOD (Compare to 6/22/20 or 3/13/18)
10 Deadlifts 205/140# L2-135/95# L1-65/35#
15 Box Jumps 24/20” L2-20/16” L1-16/12”
15 Deadlifts 205/140#
15 Box Jumps 24/20”
20 Deadlifts 205/140#
15 Box Jumps 24/20”
25 Deadlifts 205/140#
15 Box Jumps 24/20”
30 Deadlifts 205/140#
15 Box Jumps 24/20”
35 Deadlifts 205/140#
15 Box Jumps 24/20”

For Time

THU 6/3/21 WOD

Warm Up200m 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 – Warm Up 7-7

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 3/11/21)

WOD – 9 Min AMRAP

8 Wall Ball Shots 20/14# L2-16/12# L1-14/10#

6 Pull ups L2-Banded L1-Ring Rows

4 Burpees touch target above reach

Rounds + Reps

WED 6/2/21 WOD

Warm Up – 100m Run – 1 Min Pride Squat – 10 Down Dogs – 3 Handstand Holds – 1 Min Roller (back) – Walking Lunge – 10 Squats – PVC – Pass Thrus – 5 Hanging Kips – Around the World – 5 Hanging Kips – Back Press – Movement Prep –

WOD (Compare to 6/11/20 or 6/21/19)
40 Alt DB Snatch 50/35# L2-40/25# L1-30/15#
30 Single Arm Overhead Alt. Lunge Steps (15 Rt Arm /15 Lt Arm)
20 Squats
-Rest 2 Min-
5 Rounds for Time