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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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Saturday WOD is RAD this week. If you signed up to compete OR volunteer, I know you're free, so drag yourself out to a special Saturday session.  Please be prompt. At 9:05 we will begin moving. Bring a friend and lets getITON!

Friday 8.22.14

Buy In:400 meters Loaded barbell carry, any grip, stance, bar-resting position etc is allowed. Rolling is NOT allowed.  75/115

Mobility: 1 minute each side of: Couch stretch, pigeon, hip flexor smash,calf smash.

In 15 minutes, complete as many rounds as possible of:

5 reps Snatch Pull  75/115 (to nipple height) [If you hose your back or your shoulder because you need to be Tommy Tuffnuts, you'll regret it. Commit to quality movement at a managable load, Wodify be damned].

If you are not familar or practiced with Snatches, please perform a kettle bell high pull.  Thank me later.

10 burpee bar jump overs (hips do not need to open, will be performed alongside the bar, torso does not need to get vertical- consult a trainer for clarification).  If scaling the snatch high pulls using a kb, just do regular burpees.

 

Thursday 8.21.14

Buy In: Group mobilization. Move around and such. Treat your tender bits with loving care.

For time complete

100 Double Unders

30 Bench Press 75/115

30 Ring Rows (feet on floor, but have some self-respect and make them challenging).

100 Double Unders

20 Bench Press

20 Ring Rows

100 Double Unders

10 Bench Press

10 Ring Rows

100 Double Unders

 

Wednesday 8.20.14

Buy In: Run Crye Leike loop. 12 reps band OHS.

Mobility:  you're sore and you're inflexible. Now would be a good time to address it.

For time:

Run 800 meters

21 Overhead Squats 75/115

Run 400 meters

15 Overhead Squats 75/115

Run 200 meters

9 Overhead Squats 75/115

 

Tuesday 8.19.14

Buy In: SiGN UP FOR OUR EVENT WHICH IS THIS SATURDAY. GET OFF THE FENCE AND GET IN THE GAME.

10 reps: Wall Balls, Burpees, Pullups, GHD Sit Ups, KB Swings

"Jan"

Complete 10 rounds for time of:

5 squat clean and jerks (75/115)

5 pullups

 

Monday 8.18.14 

getBUILT Competition aka DeMoss Capital Combine Sign-up deadline is Wednesday!  Sign up!

Buy In: Band Shoulder prep 10 reps- band pull aparts, band ohs, band no-money drill, band shoulder dislocations, band face pulls.

Push Press 5 sets of 2 reps progressive loading.

then:

Complete 5 Rounds for time of:

5 Handstand Push Ups (sub Push Press)

7 Hang Squat Cleans (75/115)

9 Toes to Rings