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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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Tuesday 10.10.17

Buy in: Unloaded barbell snatch progression 5 reps. Mobilize. Prepare for the WOD.

In 5 minutes climb the ladder as far as possible:

liftoff (bar goes from the floor to just below the knee caps. snatch grip)

hang power snatch

overhead squats

the rep scheme is 3 reps of each movement, then 6, then 9 then 12 and so on...

Rest 3 minutes

In 5 minutes climb the ladder as far as possible:

Squat snatch

Ring Muscle ups (sub 1pullup and 1 dip for each muscle up)

again the rep scheme is 3 then 6 then 9 and so on...

rest 2 minutes

In 5 minutes climb the ladder

Strict Chin ups

Double unders

1 chin, 10 double unders, 2 chins 20 double unders, 3 chins 30 double unders and so on.

The prescribed weight is 63/115

Monday 10.09.17

Buy in: 10 reps band shoulder complex. Mobilize. Progressively load your bench to prepare for the workout.

Complete 5 rounds for time of:

Run 400 meters

Bench Press 12 reps@65-70% 1RM

21 KB Sumo Deadlift High Pulls 44/70 (use a coaster please)

 

Saturday 10.07.17

9am WOD with Karisa. Saturday's are free. Tell your momenem.

4 Rounds for time:

200 meter sled drag (bodyweight added to the sled)

15 pullups

25 push ups

50 air squats

Friday 10.06.17

Buy in: 5 reps each Unloaded barbell complex: Sumo deadlift high pull> hang power snatch, overhead squat, rdl, bent over row, hang power clean, front squat. Mobilize and prepare for the workout.

Complete 5 rounds for time: (75/115)

12 reps Sumo Deadlift High Pull
9 reps Hang Power Snatch
6 reps Overhead Squat

 

 

Thursday 10.05.17

Buy in:8 reps of- cat/camel, birddog, bridges, side-lying bridges, ghd or ab-mat situps. Progressively load your deadlift to prepare for the workout.

Deadlift 10 heavy singles@ 85% or heavier. Walk 200 meters between reps.