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Friday 2.27.15

copied and pasted from CrossFit.com:

FRIDAY 150227

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
75/115-lb. deadlifts, 10 reps
75/115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Thursday 2.26.15


Updates on the Thursday schedule will happen via Wodify emails and Facebook.

Wednesday 2.25.15

Buy In: 5 reps each movement. Mobilize.

This workout is for time. You will complete 20 reps of 5 movements and then you will take a mandatory 1 minute rest. You will complete 3 rounds. Your total time (including the 2 minutes of rest) is your score.

Wall Balls (20/14)

Sumo Deadlift High Pulls (53/75)

Box Jumps (20"/24")

Row for Calories

Push Press (53/75)

This workout presents the type of logistical challenge that has contributed to David Yann's premature hair loss(he's only 27 years old). Stay fluid, stay loose, stay flexible, remain cooperative and aware and just breathe and we're going to make it through this just fine.

Tuesday 2.24.15

Buy In: 10 Reps- cat/camel, superman, hollow body crunches, side-lying bridges, push ups.

Mobilize with authority. MWOD.com is your friend.

Deadlift: 2x3@60%,2x3@70%,1xMaxReps@80%

Finisher: 50 Toes to Bar for time.

Monday 2.23.15

Buy In: Tabata Downdog Progression. Squat prep as needed.

Back Squat 2x3@60%,2x3@70%,1xMaxReps@80%

Squat Clean: Spend 10 minutes preparing for Open WOD 11.3 (Scale as necessary)


MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)


Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.