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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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Somebody give Bates a noogie.

Monday, 2.08.16

Buy In: Tabata Downdog progression.  Mobilize.

Squat 5 set of 3 reps@85%-90% Use the same weight for all sets.

Finisher: Tabata Wall Balls.

Saturday 2.06.16

9am Bring a bodybag friend. DJ Mikey Mike and the Funky Bunch bring the noize.

Friday 2.05.16

Buy In: High five a trainer. Salute the flag. Hit a double biceps pose (careful not to cramp here Cunningham). Rowling 10 frames. Pay burpee fee after every frame.

 

In 5 minutes complete as many rounds as possible of: 10 meter handstand walks, 3  ring muscle ups.

The sub for handstand walks is 20 meter walk holding a dumbbell in each hand in an overhead position.

Instead of 3 muscle ups, do 3 pull-ups and 3 dips (total).

Rest 1 minute and begin the next 5 minute couplet.
In 5 minutes, complete as many rounds as possible of: 30 double unders, 15 handstand push ups.

Substitute moderately heavy push press in lieu of hspu.

Rest 1 minute and begin the next couplet.
You have 5 minutes to Run 800 meters+ complete as many burpees as possible.
These burpees will be HAND RELEASE and you must jump up and touch an overhead target. There is not a 6" jump requirement, but YOU MUST STAND ALL THE WAY UP AND REACH OVERHEAD AND TOUCH A PULLUP BAR FOR A REP TO COUNT. Record total number of burpees.

 

 

Thursday 1.04.16

Buy In: Tabata downdog progression. 10 reps- toes to bar, hip thrusts on bench, side-lying bridge, supermans. Squat mobility work as needed.

Thrusters 5,5,3,3,1,1,1

In 3 minutes, complete as many Deadlifts as possible.

Rest 2 minutes

In 3 minutes, complete as many thrusters as possible.

Rest 2 minutes

In 3 minutes, complete as many power cleans as possible.

You must use the same weight for all three movements. Record total reps and weight used on your forehead with a sharpie.

Wednesday 2.03.16

Buy In: 5 reps each movement. Mobilize.

Complete 15 Pullups, 25 Push Ups(hand release), 35 Sit Ups (feet anchored, shoulder blades touch ground then elbows touch knees), 50 Air Squats. Rest 3 minutes. Complete 5 rounds. Do not short the rest period. Your time for this WOD will include 4 rest periods. The clock stops once the work on the 5th and final round is complete.