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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 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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Wednesday 3.29.17

Buy in: Run the Southern Star loop. With an unloaded barbell complete 7 reps each of- RDL's, Bent over rows, hang power snatch, overhead squat, shoulder press, front squat.

Complete the following for time with a partner:

Row 1000 meters 

Run 800 meters

200 Wall balls

100 Burpees

50 hang squat snatch (65/95)

200 Push Ups

100 Pull ups

Run 800 meters

Row 1000 meters

Regarding the row/run at the start and finish one partner will row and the other partner will run (this should happen simultaneously). As far as the reps, only one partner works at a time. 

 

Tuesday 3.28.17

Buy in: 10 reps band shoulder complex. Mobilize.

Shoulder Press 5 sets of 5 reps@75%

Assistance Work:

3 sets of 8 reps

Dips

Strict Pull ups

Strict Handstand Push Ups 

 

Monday 3.27.17

Buy in: Tabata Downdog progression. Couch stretch, captain morgan stretch. Mobilize.

Front Squat: 5 sets of 5 reps@75% of 1RM

Assistance work: 

3 sets of 8 reps- 

Barbell RDL's

Barbell Calf raises (simply put a loaded barbell on your back and raise your heels off the ground as high as possible. This ain't rocket surgery).

Pistols (8 reps/side)

17.5

Please note that the format will be a little more fluid this weekend, and the big dog heat has a start time of 11 am to accomodate Nate's lunch schedule. ;) '

Have a great 17.5 everyone! 

Friday 3.24.17

Buy in: Prepare to die.

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.