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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 9/25/20 WOD

Warm Up – 200m Run – 20 Sec Front Skip – 20 sec Back Skip – 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 – Bar Warm Up – 10-9-8

Strength WOD – Shoulder Press – 7-7-7-7-7-7-7 (Compare to 6/23/20)

WOD – 11 Min AMRAP
3 Strict Shoulder Press @ 85% of 7RM
6 H.O.D Push ups
100m Run
Rounds + Reps

THU 9/24/20 WOD

Warm Up – 20 Jumping Jacks – 20 Mountain Climbers – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push-ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Banded Lying Leg Raises – 10 X Band Side Steps (each way) – Bar Warm Up 7-5-3

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 6/2/20)

WOD – 12 Min AMRAP
L3
8 Med Ball Cleans 20/14#
8 Burpees
8 Toes to Bar
Rounds + Reps

L2
8 Med Ball Cleans 16/12#
8 Burpees
8 Knees AHAP
Rounds + Reps

L1
8 Med Ball Cleans 14/10#
8 Burpees
8 Lying T2B
Rounds + Reps

WED 9/23/20 WOD

Warm Up – 200m Run – Side Lunge – 10 Back Step Lunge – 10 Jumping Jacks – Trunk Twist – Arm Circles – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull-ups – 1 Min Pride Squat – 1 Min (each) Banded Hip hamstring stretch – Bar Warm Up – Back Squat – 7-6-5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 6/7/20)

WOD
21-15-9
L3
Wall Ball Shots 20/14#
Ring Dips
For Time

21-15-9
L2
Wall Ball Shots 16/12#
Modified Ring Dips
For Time

21-15-9
L1
Wall Ball Shots 14/10#
Ring/HOD Push ups
For Time

TUE 9/22/20 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 9/20/20)
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

MON 9/21/20 WOD

Warm Up – 200m Run – Walking Lunge – Side Lunge – 10 push-ups – 10 sit ups – 10 Pull ups – 10 Squats – 20 sec Zig Zag Jumps – Arm Circles – PVC – Trunk Twist – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 100m Run – 30 sec Overhead Press Hold – Bar Warm Up Push Jerk – 1 Pwr – 1 Split – 1 Split – 5 Rounds

Strength WOD – Push Jerk – 3 Power Jerk – 2 Split (Rt Fwd) – 2 Split (Lt Fwd)

WOD – 10 Min EMOM
3 Push Jerks @ 65% of 3-2-2 Max (From Rack)
8 Kettlebell Swings 70/55# L2-55/45 L1-45/35
**AMRAP if you can’t keep up**

FRI 9/18/20 WOD

Warm Up – Front Skip / Back Skip – Shuffle – Side Lunge – Goose Step – Bear Crawl/Inchworm – 10 Lying T2B – 10 Push-ups – 10 Squats – 10 Pull ups – 1 Min (each) Pigeon Stretch – 100m Row – 10 Banded Lying Leg Raises – 1 Min (each) Banded Wrist – Empty Bar 5 DL – 3 Pwr Cleans – 1 Pwr Snatch – 2 Rounds

WOD
L3
5 Min AMRAP
7 Deadlifts 95/65# L2-65/45# L1-55/35#
5 Power Cleans
3 Power Snatches
-Rest 2 Min-
4 Rounds for Total Rounds + Reps

THU 9/17/20 WOD

Warm Up – 200m Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 100m 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 – Squat Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 6/25/20)

WOD – 9 Min AMRAP
L3
7 HSPU
35 Double Unders
Rounds + Reps

L2
7 Modified HSPU
15 Double Unders
Rounds + Reps

L1
7 Pike / Knees on Box HSPU
35 High Jump Singles
Rounds + Reps

WED 9/16/20 WOD

Warm Up
3 Laps – 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 Power Cleans – 3 Rounds

WOD – “The Chief” (Compare to 3/16/20)
3 Min AMRAP
3 Power Cleans 135/95# L2-115/75# L1-85/45#
6 HOD Push ups
9 Squats
Rest 1 Min
Repeat for 5 Cycles for Rounds + Reps

TUE 9/15/20 WOD

Warm up – 200m 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 –

Strength WOD – Overhead Squats – 7-7-7-7-7-7-7 (Compare to 6/29/20)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 75% of 7RM
1 Overhead Squat @ 75% of 7RM