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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

THU 8/6/20 WOD

Warm Up – 20 Jumping Jacks – 5 Burpees – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Goose Steps – 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 6-5-4

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 5/6/20)

WOD
Tabata – 8 Rounds of each movement –
Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#
-Rest 1 Min-
Thrusters L3-65/45# L2-55/35# L1-45/25#
For Total Reps

WED 8/5/20 – Carolyn’s Birthday WOD –

Warm Up – 200m – Side Lunge – Carioca – Bear Crawl/Inchworm – 10 Push ups – 10 T2B – 10 Squats – 10 Pull ups – Movement Prep –

WOD – Compare to 8/5/19
L3
85 Deadlifts 95/65#
85 Handstand to Wall
850m Run
85 Kettlebell Swings 35/25#
85 Abmat Sit ups
85 Burpees
For Time

L2
60 Deadlifts 95/65#
60 Handstand to Wall
600m Run
60 Kettlebell Swings 35/25#
60 Abmat Sit ups
60 Burpees
For Time

L1
35 Deadlifts 65/45#
35 Handstand to Wall
300m Run
35 Kettlebell Swings 25/15#
35 Abmat Sit ups
35 Burpees
For Time

TUE 8/4/20 WOD

Warm up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push-ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 2 Rounds
1 Min Calf Stretch (plate) (each) – 1 Min Couch Stretch (each)

WOD – Compare to 4/5/18
L3
1600m Run
Rest 3 minutes
1200m Run
Rest 2 minutes
800m Run
Rest 1 minute
400m Run
For Time

L2
1200m Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m Run
Rest 1 minutes
400m Run
For Time

L1
800m Run
Rest 3 minutes
600m Run
Rest 2 minutes
400m Run
Rest 1 minutes
200m Run
For Time

MON 8/3/20 WOD – August Payments are Due –

Warm Up – Introduction to the Turkish Get Up – Empty Bar Clean Progression –

Strength WOD – Clean Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Clean – 1 Squat Clean – 7 Rounds – (Compare to 5/18/20)

WOD – 11 Min AMRAP
3 Squat Cleans @ 75% of Clean Progression
5 Strict Pull ups / Banded Strict / Ring Rows
7 Over the Bar Burpees
9 Abmat Sit ups
Rounds + Reps

SAT 8/1/20 – 10:00am – 11:30am – Partner WOD / OPEN GYM –

Partner WOD

**Share the Work**
**One works at a time**
L3
100 Wall Balls 20/14#
200 Double Unders
100 Calorie Row
200 Double unders
100 S2OH 95/65#
200 Double unders
For Time

L2
100 Wall Balls 16/12#
200 Running Singles (Count the right foot only)
100 Calorie Row
200 Running Singles
100 S2OH 65/45#
200 Running Singles
For Time

L1
100 Wall Balls 14/10#
200 High Jump Singles
100 Calorie Row
200 High Jump Singles
100 S2OH 55/35#
200 High Jump Singles
For Time

FRI 7/31/20 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Skip – Zig Zag Jump – 10 Lunge Steps – 10 Side Lunge – 30 sec Down Dogs – 30 sec Up Dogs – 100m Run – 10 Empty Bar Good Mornings – 2 Min Shoulder Smash (Lacrosse Ball) (each) – Movement Prep –

WOD – 25 Min AMRAP
L3
50 Deadlifts 205/145#
50 Toes to Bar
50 Alt. DB Snatch 50/35#
50 Abmat Sit ups
50 KB Swings 55/35#
Rounds + Reps

L2
50 Deadlifts 165/110#
50 Knees to 90
50 Alt. DB Snatch 40/25#
50 Abmat Sit ups
50 KB Swings 45/25#
Rounds + Reps

L1
50 Deadlifts 95/65#
50 Lying T2B
50 Alt. DB Snatch 30/15#
50 Abmat Sit ups
50 KB Swings 35/15#
Rounds + Reps

THU 7/30/20 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 – 6-5-4

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 4/30/20)

WOD
L3
400m Run
10 HSPU
4 Rounds for Time

L2
300m Run
10 Modified HSPU
4 Rounds for Time

L1
200m Run
10 Pike/Knees on Box
4 Rounds for Time

WED 7/29/20 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 
L3
400m Run
60 Double unders
30 Sumo Deadlift High Pull 45/35#
60 Box Jumps 24/20”
30 Over the Bar Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 20/14#
For Time

L2
300m Run
30 Double unders
30 Sumo Deadlift High Pull 35/25#
60 Box Jumps 20/16”
30 Over the Bar Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 16/12#
For Time

L1
200m Run
120 Single unders
30 Sumo Deadlift High Pull 25/15#
60 Box Jumps 16/12”
30 Over the Bar Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 14/10#
For Time

TUE 7/28/20 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 – 6-5-4

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 5/19/20)

WOD – 10 Min AMRAP
5 Back Squats @ 60% of 3RM
7 Burpees
9 HOD Push ups
Rounds + Reps

MON 7/27/20 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 Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Snatch – 1 Squat Snatch – 7 Rounds (Compare to 5/14/20)

WOD – Tabata Style
Alt Dumbbell Snatches L3-50/35# L2-40/25# L1-30/15# x 8 Rounds
-Rest 1 Min-
Alt Squat Clean + Thruster (Same weight) x 8 Rounds
Total Reps