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! 

Pay for your membership online!
Click on Diesel to continue!

To learn about and purchase the mobility star: 

Search
Subscribe

Saturday 11.01.14

9am it is ON. Bring a friend.

Friday 10.31.14

Buy In: Take off your damn sleeves.  Flex (front double biceps pose ideally) in the direction of the nearest trainer and salute the flag.  Barbell curls for Kurt.  10-15 reps@pump weight. Then do some chin ups. 1 set to failure.  12 reps band shoulder complex.

Bench Press:1x5@55%, 1x5@65%,1x Max Reps@75%

Assistance work (for pump)

3 round Circuit of:

Wide grip bench 15 reps (stay light, duh)

Barbell Rows 15 reps (flat back- feelin' those deadlifts yet?)

Close grip bench 15 reps

Rear delt flyes 15 reps

dug deep into the Poole family archives for this one:

Thursday 10.30.14

Buy In: 12 reps- bridges, side-lying bridges, cat-camel, superman, pvc good mornings.

Deadlifts 1x5@55%,1x5@65%,1x Max Reps@75% (Stop if, or when your form is not dead-sexy perfect- some should not start. Or better yet they should take a WHOLE BUNCH of weight off and get it right. Ask if you don't know- form snobs win!)

15 minute AMRAP:

10 Deadlifts@50% 1RM

10 Box Jumps/Step-Ups (24/30)

2 Rope Climbs (sub 8 ring rows)

Wednesday 10.29.14

Buy In: Turf work- 20 meters walking lunge, walking rdl's, walking spiderman lunges, handstand walks.

Back Squats 1x5@55%, 1x5@65%, 1x max reps@ 75% (stop if you make it to 20. Strive to maintain a consistent tempo. Rest no more than one breath at the top of the rep on the last set). Record max reps on Wodify.

then complete 5 rounds for time of:

5 bar dips (rx+= ring dips)

7 hand release push ups (rx+= good push ups)

10 front squats@95/135  (squats come off of the floor)

then

Run 400 meters- only one run of 400. Total time to Wodify. To recap- do 5 rounds, then run, then rack your weights and go home. Cheers!

 

 

 

 

Tuesday 10.28.14

Buy In: Run the EPB loop (return on Cowart)

5 reps unloaded barbell snatch progression.

Snatch (power) 1x5@50%, 1x3@60%, 5x1 progressive loading. 

copied and pasted from CrossFit.com:

21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches (women's weight=75#)