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 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! 

Pay for classes online!
Pay for your classes online

To learn about and purchase the mobility star: 

Search
Subscribe

Friday 9.22.17

Buy in: Tabata downdog, mobilize and prepare to squat. Progressively load your barbell to prepare for the heavy work below.

Back Squat: 10 reps. Singles, doubles or triples- personally I won't count anything less than 80% on my way to 10 reps.

Finisher: 3 sets of 300 meters rowing Max effort. Rest as needed between efforts. If you need less than 2 minutes to recover, you're really young or doing it wrong, or both.

Thursday 9.21.17

Buy in: Shoulder mobility work. Progressively loading on bench to prepare for the workout.

Bench Press: 20 reps@85%. Partition as needed.

then for work complete 3 rounds of:

12 Handstand Push Ups

8 Ring Dips

6 Strict Chins (scale up or down as needed)

Wednesday 9.20.17

Buy in: Unloaded barbell clean progression. Mobilize.

For time (include rest intervals in recording your total time):

30 Power Cleans 95/135

30 Bar Facing Burpees

Rest 3 minutes

20 Power Cleans

20 Bar Facing Burpees

Rest 2 minutes

10 Power Cleans

10 Bar Facing Burpees

Tuesday 9.19.17

Buy in: Squat mobilization. Progressively heavier front squats.

Front Squat 5 sets of 3 reps@80%

then for time:

"Helen"

3 rounds of

Run 400 meters

21 KB Swings 35/53

12 Pullups

Monday 9.18.2017

Buy in: Southern Star loop. Band shoulder work. Mobilize. Progressively load your barbell for the Shoulder press work.

Shoulder Press 5 sets of 2 reps. Straight Sets.

then complete 6 rounds of:

Run 200 meters, walk back. Please, please, please don't hit these at 100% early on. Take the first 2-3 with an "accelerations" approach, topping out at 80-85% of effort. Pulled hamstrings are no joke. Ask Poole, Jeb, Cunningham, Britton, T-Clark or anyone else who has suffered one. Have fun, stay safe and don't get run over. Pro-Tip- start the run at the corner of Main and Cowart. These aren't for time so don't worry about the clock. Apologies to Jed for such a high word-count.