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 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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Wednesday 10.01.14

Buy In: Turf work 20 meters High Knees, Butt Kickers, Side Shuffle left, Side Shuffle Right, Cartwheel Left, Cartwheel Right, Handstand Walk.

Push Press 5 sets of 3 (from the floor- this means clean it and don't use racks). Progressive Loading record heaviest set.

11 Minute AMRAP

1 Rope Climb

4 Bar Muscle Ups (Sub 1:1 Dips/Pullups)

7 Handstand Push Ups (sub push press- don't use racks please!)

 

 

Tuesday 9.30.14

Buy In: 12 reps- band shoulder complex.

5 reps each position snatch progression

5 sets of 3 hang power snatch. Record heaviest set to Wodify.

then

copied and pasted from CrossFit.com:

3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps (women's weight 53#)
12 chest-to-bar pull-ups

Post time to comments.

Monday 9.29.14

Buy In: 10 reps each: Unloaded barbell complex-  back squats, shoulder press, front squats, push press, romanian deadlifts, hang power cleans.

Progressively load your squat to prepare for:

Squat (for time) 20 reps@80%  (10 minute cap)

Complete 3 rounds of: Every 3 minutes complete 3 squat cleans, then 2 jerks. 

Saturday 9.27.14

9am getBUILT. Bring a friend. FYI Rowers are likely to be used during the WOD.

 

 

Friday 9.26.14

Buy In: High five a trainer and salute the flag (minus the starbucks cup in your hand).  Then prepare for swoleness with the Band Shoulder Complex.

Bench Press 7 sets of 2 reps progressive loading. Post heaviest set of 2 to comments.

Assistance Work:

Chins, Dips and Curls 3x8 circuit fashion (for pump, not for time- run and tell that to Wodify, homeboy)