Welcome!

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 week-long trial to see if our gym is right for you.  To start your free 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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Thursday 10.19.17

Buy in: 10 reps- hip thrusts on bench (unweighted), cat/camel, birddog,side-lying bridges. Mobilize.

Deadlifts 1 set of 5, 1 set of 10, 1 set of 15. I dare you to go heavier each set.

3 sets of 8 reps (circuit fashion)

Back extensions or supermans

RDL's

Good mornings (if you don't know what these are, use a band and not a barbell. unless you do these regularly, GO LIGHT- FLAT BACK!!!)

Strict pullups

Barbell or KB rows

 

Wednesday 10.18.17

Buy in: Better get those shoulders ready!!! 10 reps-Band shoulder complex, band pull aparts, band no money drill, one arm banded press left/right. Mobilize. Progressively load bars to prepare for workout.

copied and pasted from CrossFit.com:

For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.

Women's weight=95 lb.

Tuesday 10.17.17

Buy in: 5 reps unloaded barbell complex: RDL's>Hang power clean>push press>back squat>thrusters. Mobilize. Progressively load your barbell to prepare for the workout. 

In 2 minutes complete as many reps as possible of:

Hang Power Snatch 95/155

Rest 2 minutes

In 2 minutes amrap:

Chest to bar pullups

Rest 2 minutes:

In 2 minutes amrap:

Row calories

Rest 2 minutes

In 2 minutes amrap:

Toes to bar

In 2 minutes amrap

Thrusters 95/155

Monday 10.16.17

Buy in: Tabata downdog progression. Mobilize, mobilize, mobilize. Progressively load your bar to prepare for the workout.

Back Squat- 5 sets of 2 reps@80-85% Straight sets

then:

Death by squat clean (65%BW women, BW men) 1 rep the first minute, 2 reps the second minute and so on until you fail to complete the reps required in 1 minute. If you don't make it past the 5 minute mark, take some weight off and continue the fun.

Saturday 10.14.17

9am Hannah is rocking the box! Bring your friendly friends.