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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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Friday 4.18.14

Buy In: Southern Star Loop. 100 double unders for time.

Mobility: Barbell triceps smash, banded bully stretch, and another mob from the pressing/bench poster.

Squat clean 1x5, 1x3, 1x3, 1,1,1,1,1

9 minute AMRAP:

30 squat cleans

20 push press

10 snatches

65/95

Thursday 4.17.14

Buy in: Tripod tuck up to headstand. 15 reps: dumbbell curl and press, ball slams, kb swings, ring rows, handstand push ups.

For time

20 meters Handstand walk

20 Pistols

20 Ring Dips

20 King Deadlifts (bodyweight) click on the link for image

20 Chest to Bar Pullups

20 Goat bag hinge (doing this movement wrong merits a no-rep. seek perfection- don't click RX if you can't master this movement. Not sure? Ask a trainer. I'm intentionally not posting a weight prescription. You figure out what you can lift and go with it. Did I mention seek perfection?)

20 Toes to rings

 

Wednesday 4.16.14

Buy In: Run Crye-Leike loop (as a group)

(the clock will run continuously for this workout).

In 7 minutes

Run Crye-Leike loop. With whatever time remains, complete as many rope climbs as possible. If you finish 5 rope climbs, begin rounds of Cindy.

In 8 minutes

Run Crye-Leike loop. With whatever time remains, complete as many wall-balls as possible.

In 9 minutes

Run Crye-Leike loop. With whatever time remains, complete as many box jumps as possible. 24/30

Do not rest between rounds

Post pertinent info to comments ("wodifry" that, wodify)

Painting by Palmer Hayden

Tuesday 4.15.14

Buy In: Settle up with Uncle Sam.  With an unloaded barbell: "Sally Up" back squat (as a group).

Back Squat and Shoulder Press 5 sets of 5.

Stay at 65%. Thank me in a couple days.  Work in groups. The bar should not spend a lot of time on the rack. We're going Nascar pit crew here.

Max reps in 2 minutes of Squat clean to overhead 105/165

 

Monday 4.14.14

Buy In: Tabata fashion:    :20 band pull aparts, :20 sec band ohs, :20 sec band shoulder dislocations, :20 band snatch balance (full squat) and repeat.

Mobility- target your pecs, hip flexors and ankles.

Snatch Prep- unloaded barbell snatch complex.

Find your snatch max.

Squat if you can Power if you must. The weightroom will be crowded. Plan to share bars. Keep it safe people. If you're new you stay light. If you're immobile, stay light.  If your snatch resembles a trick performed by a captive orangutan, stay light.