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 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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Tuesday 12.05.17

Buy in: 30 reps- push-ups, pull-ups, sit-ups. Mobilize.

Push Jerk: 5 sets of 2 reps progressive loading.

Finisher:20 ring muscle-ups or 20 pullups and dips

Monday 12.04.17

Buy in: 30 reps Russian kettlebell swing, 20 reps Toes to Bar, 10 reps Strict Pullups. Samson stretch 2x/side. Mobilize.

Back Squat: 16 reps at the weight we've been working on. You decide how you want to break up the sets.

Accessory Complex- 3 sets progressive loading

5 RDL's> 5 Overhead Squats>5 Reverse lunges/side (barbell overhead)

 

Friday 12.01.17

Buy in: 20 reps- American kettlebell swing, wall balls, toes to bar. Mobilize. 10 reps- Bar Muscle Ups, Burpees, Ball slams. Mobilize. Band shoulder complex.

Bench press: 5 sets of 3 reps progressive loading.

Finisher: Tabata row for calories. Pre-set the rower using the interval setting (:20 work/:10 rest) Record total calories.

Thursday 11.30.17

Buy in: 8 reps cat/cow, bird-dog, hip thrusts on bench, back extensions, side-lying bridges. Mobilize.

Thrusters 4 sets of 8 reps progressive loading.

7 minute ladder 1-1,3-3,5-5 and so on...

Clean-grip sumo deadlifts (this means double overhand grip vs. opposing grip)

Thrusters

95/135

Wednesday 11.29.17

Buy in: 4 sets of 25 double-unders. If you aren't great at double-unders, this is your opportunity to practice!  Mobilize and prepare for the workout.

"Annie" 

50-40-30-20-10 reps for time of:

Double unders

Sit-ups

If you're truly an ace, make challenge yourself to complete every set of double-unders unbroken. Have a hiccup on rep 39 of the 40 set and miss? Start over! Dare ya!!! It's fine to anchor feet for sit-ups.  Pro tip: lube your tailbone!