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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Wednesday 7.23.14

Buy In: Shoulder prep, OHS practice beginning w/PVC pipe and increasing load as you are able.

Complete Max reps in 6 minutes of:

OHS (50% Bodyweight for women/75% Bodyweight for men)

Handstand Walk for meters

Bar Muscle Ups

Rope Climbs

Ring Dips

Tuesday, 7.22.14

Buy In: Complete 10 reps of each movement.

copied and pasted from CrossFit.com:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 rounds

Monday 7.21.14

Buy In: 5 shoulder mobs from the overhead pressing mobility poster #bediligent#expandyourrepertoire#try

Shoulder Press: accumulate 15 reps@90 percent or more.

Strict Pull ups: accumulate 15 reps the hard way (i don't know what's hard for you- might be band assisted, might be with 90 pounds hanging around your waist.)

Alternate between movements.  Let me say this another way: Don't do 15 shoulder presses AND then start doingpullups #multitask#flexyourbrain#productiveuseof"downtime"#cantstayhereallday#dowork

Saturday 7.19.14

9am Ryen Rae has her way. Bring it!

Friday 7.18.14

Buy In: Group Crye-Leike Loop. 12 reps- cat/camel, side-lying bridge, ghd sit ups, goblet squat, kb swings.

Mobility: pigeon, couch stretch, hip flexor smash

Squat: 5 reps on the minute every minute for 7 minutes@60%

then complete 5 rounds for time of:

10 Toes to Bar

10 Snatches 53/75

10 Wall Balls