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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 10/24/20 – 9am – 11am – OPEN GYM / Partner WOD –

Partner WOD – 30 Min EMOM
Min 1 – Partner 1 – Max Cal Bike (Partner 2 – Rest)
Min 2 – Partner 2 – Max Cal Bike (Partner 1 – Rest)
Min 3 – Partner 1 – Max Cal Row
Min 4 – Partner 2 – Max Cal Row
Min 5 – Partner 1 – Max Shoulder to Overhead
L3 – 135/95#
L2 – 95/65#
L1 – 65/45#
Min 6 – Partner 2 – Max Shoulder to Overhead
Min 7 – Partner 1 – Max Over the Bar Burpees
Min 8 – Partner 2 – Max Over the Bar Burpees
Min 9 – Partner 1 – Max Double Unders
Min 10 – Partner 2 – Max Double Unders
3 Rounds

**Share the Bikes and Rowers**
**Share bars if using the same weight as your partner**

FRI 10/23/20 WOD

Warm Up – 100m 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 – 200m Run – Bar Warm Up – Front Squat – 6-5-4

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 8/6/20)

WOD – 12 Min Cap
L3
12 Power Cleans 135/95#
15 Burpee Box Jumps 24/20”
3 Rounds for Time

L2
12 Power Cleans 95/65#
15 Burpee Box Jumps 20/16”
3 Rounds for Time

L1
12 Power Cleans 65/45#
15 Burpee Box Jumps 18/12”
3 Rounds for Time

THU 10/22/20 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – Walking Lunge- 100m Run – 10 Squats – 10 Push ups – 10 Supermans – 100m Run – 10 Pull ups – 10 Lying T2B 10 Pigeon Stretches- 100m Run – Bear Crawl – 5 Down/Up Dogs – Trunk Twist – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Good Mornings – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 2 Rounds

WOD
L3
6 Min AMRAP
10/8 Cal Bike
10 Burpees
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
10 Wall Ball Shots 20/14#
5 Strict Pull Ups
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
8 Ring Dips
12 Abmat Sit ups
Rounds + Reps
Score = Total Reps

L2
6 Min AMRAP
10/8 Cal Bike
10 Burpees
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
10 Wall Ball Shots 16/12#
5 Strict Banded Pull Ups
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
8 Modified Ring Dips
12 Abmat Sit ups
Rounds + Reps
Score = Total Reps

L1
6 Min AMRAP
8/6 Cal Bike
8 Burpees
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
10 Wall Ball Shots 14/10#
5 Seated ring pull-ups 
Rounds + Reps
-Rest 3 Min-
6 Min AMRAP
8 Box Dips
12 Abmat Sit ups
Rounds + Reps
Score = Total Reps

WED 10/21/20 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 – 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 7/27/20)

WOD – 10 Min EMOM
Odd Min: 3 Squat Snatches @ 65% of Progression
Even Min: 40 Double unders / Running Singles / High Jump Singles
**AMRAP if you can’t keep up**

TUE 10/20/20 WOD

Warm Up – 10 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 – 7-6-5
Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 7/20/20)

WOD – 12 Min AMRAP
L3
5 HSPU
10 Air Squats
15 Abmat Sit ups
Rounds + Reps

L2
5 Modified HSPU
10 Air Squats
15 Abmat Sit ups
Rounds + Reps

L1
5 Pike HSPU / Knees on Box
10 Air Squats
15 Abmat Sit ups
Rounds + Reps

MON 10/19/20 WOD

Warm Up – 30 sec Jump Rope – 200m Run – PVC – 10 Pass Thrus – 10 ATW – 10 Back Presses – 30 sec Jump Rope – Front Skip – Back Skip – 10 Side Lunge – Inchworm – 10 Push-ups – 10 Pull ups – 10 Sit ups – 10 Squats – Movement Prep –

WOD – 20 Min AMRAP
L3
50 Goblet Squats 50/35#
40 Alternating DB Snatch 50/35#
30 Suitcase DB Lunge Steps 50/35# (either hand)
20 Alternating DB S2OH 50/35#
200m Run
Rounds + Reps

L2
50 Goblet Squats 40/25#
40 Alternating DB Snatch 40/25#
30 Suitcase DB Lunge Steps 40/25# (either hand)
20 Alternating DB S2OH 40/25#
200m Run
Rounds + Reps

L1
50 Goblet Squats 30/20#
40 Alternating DB Snatch 30/20#
30 Suitcase DB Lunge Steps 30/20# (either hand)
20 Alternating DB S2OH 30/20#
200m Run
Rounds + Reps

SAT 10/17/20 – 9am – 11am – OPEN GYM / Partner WOD –

Partner WOD
**Share the Work**
**Only one works at a time**

L3
70 Calorie Bike
50 Thrusters 95/65#
60 Calorie Bike
40 Thrusters 115/85#
50 Calorie Bike
30 Thrusters 135/95#
40 Calorie Bike
20 Thrusters 155/105#
For Time

L2
70 Calorie Bike
50 Thrusters 65/45#
60 Calorie Bike
40 Thrusters 85/55#
50 Calorie Bike
30 Thrusters 115/85#
40 Calorie Bike
20 Thrusters 135/95#
For Time

L1
70 Calorie Bike
50 Thrusters 55/35#
60 Calorie Bike
40 Thrusters 75/45#
50 Calorie Bike
30 Thrusters 85/55#
40 Calorie Bike
20 Thrusters 95/65#
For Time

FRI 10/16/20 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Front Skip – Side Skip – Zig Zag Jump – 10 Wall Squats – 10 Push ups/Down Dog – 10 Hollow Rocks – 10 Pull ups – Broad Jump – Bear Crawl – 2 min Calf Stretch (w/plate) – 2 Min Lying wall Squat – Movement Prep –

WOD – (Compare to 10/29/19)
L3
800m Run
40 Back Squats 135/95# (Rack)
30 Box Jumps 24/20”
20 Power Cleans 135/95#
10 Rope Climbs to 15’
800m Run
For Time

L2
600m Run
40 Back Squats 105/70# (Rack)
30 Box Jumps 20/16”
20 Power Cleans 105/70#
10 Rope Climbs to AHAP
800m Run
For Time

L1
400m Run
40 Back Squats 65/45# (Rack)
30 Box Jumps 16/12”
20 Power Cleans 6/45#
30 Hand over Hand
400m Run
For Time

THU 10/15/20 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 – Clean Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Clean – 1 Squat Clean – 7 Rounds
(Compare to 8/3/20)

WOD – 9 Min AMRAP
L3
3 Power Cleans 155/105#
6 Wall Ball Shots 20/14#
9 HOD Pushups
Rounds + Reps

L2
3 Power Cleans 115/85#
6 Wall Ball Shots 16/12#
9 HOD Pushups
Rounds + Reps

L1
3 Power Cleans 85/55#
6 Wall Ball Shots 14/10#
9 HOD Pushups
Rounds + Reps

WED 10/14/20 WOD

Warm Up – 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 Back Squats – 2 Rounds – 200m Run – Bar Warm Up – Back Squat – 6-5-4

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 7/28/20)

WOD – 10 Min EMOM – Every 20 seconds –
1 Back Squat @ 65% of 3RM