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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 8.11.17

Buy in: 10 Reps unloaded barbell back squat, push press, front squat, strict press. Mobilize.

Back Squat: For this workout you will use the same load that we've used for the last 4 squat sessions which should be a weight that represents 80-85% of your 1RM. You're going to do 20 reps. It is not important how you break them up, we're simply training for quality and volume.

Finisher: 2K Row. This is optional. 

Thursday 8.10.17

Buy in:4 sets of 25 Double Unders. Tabata downdog progression. 1 minute each per side-Captain morgan stretch, static spiderman lunge. Mobilize.

Unloaded barbell complex: 5 reps each- snatch balance (power), snatch balance (squat), overhead squat,push press, front squat, strict press

3 sets of 5 reps squat snatch at wod weight. If you're the conscientous type, have a trainer indicate how significant your lack of depth is.

Complete 5 rounds for time of:

15 squat snatches (53/75)

Run 400 meters

Wednesday 8.09.17

Buy in: Run 400 meters. Mobilize, strategize, logisiticize and so on.

With a partner complete the following tasks, resting as needed between each one:

1000 meter relay at Main Terrain- Partner 1 runs then Partner 2 runs. Score=total time.

400 meter sled drag. Adult males use 225 pounds on the sled/women use 135. One partner works at a time, partner 2 takes over when partner one needs a break and so on. Score=total time.

800 meter farmers carry. Adult males use 2 pood KB in each hand. One partner works at a time, partner 2 takes over when partner one needs a break and so on. Score=total time.

800 meter medball/slamball overhead carry. Males use 50# slam ball, women use 25# medball. The ball cannot come in to contact with the head or upper body. Must be carried above the head. Can use one or two hands. One partner works at a time, partner 2 takes over when partner one needs a break and so on. Score=total time.

Please DO NOT DRAG LOADED SLEDS ACROSS THE COURT. The sled drags should begin at the gate entrance at Cowart. DO NOT GET RUN OVER.

Tuesday 8.08.17

Buy in:5 reps Unloaded barbell complex- RDL's, bent over rows, hang power cleans,strict press,back squat, thruster. Mobilize.

Thrusters: 5 sets of 5 reps progressive loading.

For time:

50 thrusters 75/115

every time you take a break (set the bar down) (resting the bar on your back is taking a break Russ)(suffering in the front rack is not taking a break), complete

5 chest to bar pullups

15 push ups

25 air squats

 

 

 

Monday 8.07.17

Buy in: Run the Southern Star loop. Unloaded barbell complex 5 reps each- hang power clean, front squat, hang squat clean, push press, hang power snatch, overhead squat, hang squat snatch. Mobilize. 

Squat clean 5 sets of 3 progressive loading. 

Overhead squat 3 sets of 3 progressive loading.

For time:

6 reps squat clean 53/95

12 reps bar-facing burpees 

Run 200 meters

6 reps overhead squat 53/95

12 reps wall balls

Run 200 meters

6 reps squat clean 63/115

12 reps bar-facing burpees

Run 200 meters

6 reps overhead squat 63/115

12 reps wall balls

Run 200 meters

6 reps squat clean 73/135

12 reps bar-facing burpees

Run 200 meters

6 reps overhead squat 73/135

12 wall balls

Run 200 meters