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 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 9.04.15

Buy in: High five a trainer, remove your sleeves, salute the flag and give your best front double biceps pose.

Bench Press: 5 sets of 3 reps@80-85%

Chin Ups: 5 sets of 3 reps.

Plate Raises:50 reps partition as needed. Load as you see fit.

Barbell Shrugs:50 reps see above.

Thursday 9.03.15

Buy In:5 reps Barbell Clean Progression.

5 sets of 2 reps Squat Clean and Shoulder to Overhead (Progressive Loading)

For time:

complete 30 reps Squat Clean and Shoulder to Overhead. 95/155

 

Wednesday 9.02.15

Buy In: 5 reps each movement. Mobilize.

"Not a typo"

Complete for time:

50 Ring Rows (rx= thumbs touch ribs, body remains rigidly planked)

50 Bar Dips

50 KB Swings (53/70)

50 Ball Slams

50 Pullups

50 Calories on the rower

500 Double unders

Partition as needed.

Tuesday 9.01.15

Buy In: 10 reps-Hip thrusts (bodyweight ie unloaded on a bench), side-lying bridges, single-leg rdl's, toes to bar, sit-ups, band shoulder complex.

Complete 5 sets of 3 reps (straight sets ie don't add weight each set)@80-85%

Shoulder Press

Deadlift

 

 

Monday 8.31.15

Buy In:Run the Southern Star Loop.  Tabata Downdog Progression. Mobilize.

Back Squat 5 sets of 3 Straight Sets 80-85% of 1rm (this means you should use the same weight for all 5 sets of 3 reps).

Finisher: Complete 3 Suicides. Rest as needed. Record fastest time. Both hands touch the ground except for the very first and last lines.