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

Tuesday 8.30.16

Buy in: With an unloaded barbell complete 8 reps- rdl's, hang power cleans, bent over rows, hang power snatches, klokov presses, back squats, thrusters.

Complete 10 rounds of:

1 power clean, 1 hang power clean, 1 hang squat clean, 3 thrusters. Load progressively and rest as needed between rounds. All of these reps should flow together smoothly and you should complete the set without taking a break. Record heaviest set. If you fail at any point during the round then you have not completed a round. Post questions to: askfranklin@alltheanswers.com

 

 

Monday, 8.29.16

We will return to the second cycle of 5/3/1 next week. This week will feature 8 sets of 3 reps@85-90%

Buy in: 10 reps- band shoulder complex, band pull aparts, band no money drill

Every 3 minutes complete 3 reps bench press@85-90%

Once you've finished a set of bench press, perform 3 reps L-sit chinups. If you can't complete a chin up simply hold the hanging L-sit position for a couple of seconds x3.

Friday 8.25.16

Buy In: Run 400 meters. Mobilize.

3 round fight gone bad format

Box Jumps

Kettle bell swings

Double Unders

Push Ups

Rope Climbs

Rest 1 minute between rounds.

Thursday 8.25.16

Buy in: Run 400 meters. 10 reps cat/camel, superman, bird dog, sit ups, bridges. Mobilize.

Complete 5 rounds of 8 reps each. Stay with the same weight for all 5 sets deadlifts. Not for time.

Deadlifts

Ring Dips (sub bar,box or bench dips)

Hammer curls

Toes to Bar

Wednesday 8.24.16

Buy In: 10 reps with an unloaded barbell- hang power snatch, hang power clean, push jerk, thruster.

With a continuously running clock-

take up to 5 minutes to complete 30 reps Power Snatch. If you finish, rest 3 minutes. If you're capped rest 3 minutes (85/135)

then take up to 5 minutes to complete 30 reps Power Clean and Jerk (85/135). Rest 3 minutes

then take as long as necessary to complete

21-15-9 reps of-

thrusters (63/95)

pull ups

Record total time.

If you look at the recommended weights and think, "there's no way I can finish that fast", plan on using a lighter weight. The intended stimulus is to be short and fast.