We teach the CrossFit basics with private sessions. Click here for more info about getting started with Get Built Chattanooga CrossFit!   

We offer a free 3-session trial to see if our gym is right for you.  To start your free 3-session trial, simply look at our schedule here, and email us at getbuilt.crossfit@gmail.com to tell us when you are going to show up. No further action is needed...just get in the gym and be ready to work! 

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Friday 7.25.14

Group buy in: Turf work- 20 meters bear crawls, robster craws, cartwheels (each side), burpee broad jumps, walking spider man lunges

Squat: Every 2 minutes on the 2 minutes complete 8 squats@70%.8 minutes total.32 reps total.Clear as mud?

Yard Session:

5 attempts: med ball keg toss on getBUILT "Billboard" Mural.  Max height. Back faces the wall, squat down and heave the ball in the air (Highland Games style). Rep does not count if you do not hit the wall (duh). Note your highest point of contact with the mural. 

5 attempts: Broad Jump for distance

5 down and back sled drags.  45 pounds women, 90 pounds men. Go hard and fast. (She never said that).

60 meters strength axle.

 200 meter-ish loaded run. Women carry 20# med ball, men carry sandbag. Start at the big gate and run to the tracks.  Walk back.

Thursday 7.24.14

Buy In: Tabata row or Double unders

For time:

Run 400 meters

50 KB Swings (44/70)

30 Burpees

Run 800 meters

30 Burpees

50 KB Swings (44/70)

Run 400 meters

Wednesday 7.23.14

Buy In: Shoulder prep, OHS practice beginning w/PVC pipe and increasing load as you are able.

Complete Max reps in 6 minutes of:

OHS (50% Bodyweight for women/75% Bodyweight for men)

Handstand Walk for meters

Bar Muscle Ups

Rope Climbs

Ring Dips

Tuesday, 7.22.14

Buy In: Complete 10 reps of each movement.

copied and pasted from CrossFit.com:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 rounds

Monday 7.21.14

Buy In: 5 shoulder mobs from the overhead pressing mobility poster #bediligent#expandyourrepertoire#try

Shoulder Press: accumulate 15 reps@90 percent or more.

Strict Pull ups: accumulate 15 reps the hard way (i don't know what's hard for you- might be band assisted, might be with 90 pounds hanging around your waist.)

Alternate between movements.  Let me say this another way: Don't do 15 shoulder presses AND then start doingpullups #multitask#flexyourbrain#productiveuseof"downtime"#cantstayhereallday#dowork