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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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Buy in: 7 reps unloaded barbell- rdl, hang power snatch, overhead squat, back squat, push press, front squat, strict press. Mobilize. Load your barbells progressively and prepare for the wod.

7 Rounds for time of:

7 Handstand push ups

7 snatches 83/135

7 toes to bar

7 chest to bar pull ups

7 burpees

7 deadlifts 155/255

1 full court shuttle run baseline to free throw line to base line to half court to baseline and so on... I was specifically asked not to refer to this event as a "suicide" and so I won't.

 

 

Wednesday 8.16.17

Buy in: Turf work- 20 meters high knees, low knees, side-shuffle left,right. 10 meters walking RDL's, walking spiderman lunge. Mobilize.

Front Squat 10 sets of 2 reps. Progressive loading.

Finisher:50 burpees for time.

Tuesday 8.15.17

Buy in:4 sets of 25 reps double unders. 10 reps Band shoulder complex, band pull aparts, no money drill. Mobilize. Progressively load your bar to prepare for the workout. We're playing ready golf today so step to the tee when you're ready.

Today's WOD is inspired by the CrossFit.com workout. I'm going to tweak it and turn it into 4 separate rounds where you rest as needed between rounds. This workout is super-easy to scale so newcomers can do fewer overall reps per round or superfreaks can go heavier. Enjoy!

Copied then modified from CrossFit.com:

4 rounds for time of:
25 push presses, 63/95 lb.
50-cal. row
100 double-unders

Remember- rest as needed between rounds. You're going to record the total time by adding all 4 rounds together, not including rest.

Post time to comments.

Monday 8.14.17

Buy in: 5 reps unloaded barbell complex- rdl's,bent over rows, hang power cleans, push press, back squat, strict press, front squat.

Power Clean 5 sets of 3 reps progressive loading.

Complete 9-7-5-3-1 Reps of:

Power Cleans 105/185

Muscle Ups (sub 1:1 Pullups and Dips)

Saturday 8.11.17

9am Two options: Run/Swim/Run or "Jailbreak" which consists of Run/100 pushups/Run. The WOD clock will start at 9:20am. Gym will be locked when we're on the course. DON"T BE LATE. TRAIN IS LEAVING READY OR NOT.  DON"T FORGET A TOWEL.

If you can't swim... do the pushup WOD.  The swim setup will be in the river but not in the current. It'll all make sense once you're on site. Relax- its just a workout. 

See you at the gym!!!