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! 

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Tuesday 2.21.17

Buy in: 5 Turkish get ups per side (go light-ish). Samson Stretch left/right x 3. Pigeon left/right x 3. Mobilize. 

Minute 1:10 reps Dumbbell hang clusters (squat clean from the hang to overhead)

Minute 2: 50 Double Unders

Minute 3: 7 Chest to Bar Pullups

Repeat all 3 exercises (without a rest period) starting each set at the top of the minute for 5 rounds.

At the conclusion of the 15th minute begin 1 minute rest period.

100 burpees

Record total time.

 

Monday 2.20.17

Buy in: Run the Crye-leike loop. 2 minutes Asian squat. 10 reps toes to bar, 20 reps bodyweight hip thrusts, 30 reps ghd or ab-mat sit ups (break these up as needed). 

15 minute AMRAP:

7 reps Back Squat 105/ 185

9 calories row or bike (if no machines are available, do 15 kb swings)

12 Hand release Push ups (don't let your meat loaf!).

Saturday 2.18.17

9am Hammer time with Hannah. Bring your cool friend. Saturdays are always free.

Bench+ MetCon= Awesome.

Friday 2.17.17

Buy in: Tabata Downdog progression. Mobilize.

"Running Cindy"

This workout consists of 10, 3-minute rounds. You begin each round with a 400 meter run. Once you return from the run, complete 5 pullups, 10 pushups, 15 air squats, or a "round" of Cindy. The idea is to get as much of this work done as possible before the next 3 minute round begins. When you return, simply pick up where you left off. The score for the workout is the total number of rounds and reps of Cindy.

Thursday 2.16.17

Buy in:8 reps- cat/camel, side-lying bridge, toes to bar, hip thrusts on bench, ghd sit-ups. Mobilize. Progressively load your deadlift to prepare for the workout.

Complete 5 "rounds" of:

Minute 1 15 1-Arm Dumbbell Reverse lunges (switch arms as needed) 35/50

Minute 2 10 burpees

Minute 3  5 deadlifts 205/315

then Row 100 calories or Run 1 mile

Post total time to comments