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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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Friday 2.24.18

Buy in: getREADY!!!

Workout 18.1

Complete as many rounds as possible in 20 minute of:

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks 35/50

Calories Row 12/14

Thursday 2.22.18

Buy in: 25 reps hip thrusts on bench, air squats, push-ups, band pull aparts, russian kb swings. Mobilize.

5 rounds Partner work (not a partner WOD, simply find someone with whom to share equipment. Nobody freak out):

Not for time

Sled drag 100 meters 90/135

Deadlift 15 reps 95/185

Walking lunges (no additional external load) 20 meters

Farmer's carry 80 meters

Handstand Walk 10 meters

Wednesday 2.21.18

Buy in: 10 reps- band shoulder complex, band pull aparts, band no money drill, band face pulls. 10 reps Partner medicine ball drills chest pass, right hand chest pass, left hand chest pass. Mobilize.

Bench Press: 7,5,3,1,1,1,1,1

Assistance work in circuit fashion:

Back off sets (bench press): 3x12reps@50% of heaviest weight 

Dips: 3x12

Dumbbell Push Press 3x12

Plate raises (15/25)

French press (single dumbbell)

 

Tuesday 2.20.18

Buy in: getREADY!

For time: 

"Burpee Plus"

100 Burpees

10 Muscle Ups

20 Handstand Push Ups

30 Strict Chest to Bar Pullups

40 Pistols (alternating 20/side)

50 Sit ups

60 Toes to Bar

70 Wall Balls

80 Calories (bike or rower)

90 Air Squats

100 Double-unders

Work straight through. Do not partition. 40 minute cap.

Monday 2.19.18

Buy in:Tabata downdog progression. Captain Morgan stretch, couch stretch. Mobilize like your squat depends on it. Progressively load your bar to get to your working set weight. Russ may need an hour and half.

Back Squat: Accumulate 10 reps at the weight we've been using in our 2 most recent back squat workouts. If you're unsure how much weight to use, plan on north of 85% of your 1rm. If you don't know what your 1 rep max is, use a weight that you can do for about 3 reps in a single set.

Finisher: 10 minute bike or row for calories.