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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Friday 1.30.15

Buy In: 10 reps barbell complex- front squat, push press, back squat, rdl, hang power clean, push jerk, thruster, hang power snatch. Unbroken. Take 15 minutes to mobilize and prepare for the workout.

copied and pasted from CrossFit.com:

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Thursday 1.29.14

Buy In: Run 400 meters. 10 reps bridges, side-lying bridges, toes to bar, ab-mat sit-ups, band ohs, band pull aparts, band no money drills.

Mobilize

Bench Press

Deadlift

2x3@60, 2x3@70, 1xMax Reps@80%

Alternate and keep moving.

Finisher: 250 Double unders for time OR 30 Triple unders for time.

 

Wednesday 1.28.15

Buy In: 6 minute squat test. Sit in the hole for six continuous minutes.  Identify your hot spots and tend to them during mobility time. Couch stretch 2 minutes/side.

5 minutes mobility time

Back Squat AND Shoulder Press (from the floor). Alternate between movements. Don't wait to finish one before starting the other.

2X3@60,2x3@70,1x Max reps@80%

Finisher (if you so desire): Row 1000 meters

Tuesday 1.27.15

Buy In: Tabata Downdog Progression followed by Tabata Hollow Body progression (floor>hanging>floor>inverted x2).

copied and pasted from CrossFit.com:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (go chest to bar if desired)
Rest 1 minute
Tabata Push-up (sub burpees if desired)
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".


Monday 1.26.15

Buy In: Tabata Row or Double Under then Tabata Downdog Progression. 

copied and pasted from Games.CrossFit.com:

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees