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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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Monday 7.31.17

Buy in: 10 reps Unloaded barbell complex-RDL, Hang power clean, front squat, strict press, back squat, push-press, thruster.

5 sets of 5 "cluster" progressive loading. Touch and go not required, but do stay "on the bar" and knock these out in rapid succession. Rest as needed between sets.

In 5 minutes complete as many clusters as possible. 110/165.

To clarify a cluster is a squat clean to thruster. The bar returns to the floor once lockout is achieved. During the amrap its fine to resort to a jerk to get the weight locked out overhead.

Saturday 7.29.17

9am Karisa is theBOSS!!! Saturday's are always free. Bring a friend.

Friday 7.28.17

Buy in: Tabata downdog progression. Captain morgan, frog stretch, couch stretch. Mobilize. Get ready to squat heavy.

Back Squat: 2x3@50,60,70,80%

Then, in as few sets as possible, accumulate 16 reps at the working set weight you've used the last few squat sessions.

Finisher:1000 burpees for time

Thursday 7.27.17

Buy in: 2 rounds of 5 reps each movement using an unloaded barbell. Mobilize.

In 5 minutes complete as many rounds as possible of:

40 Double Unders

5 reps Strict Press 53/95

Rest 2 minutes

In 5 minutes complete as many rounds as possible of:

5 Pullups

10 Sumo-deadlift high pulls 53/95

Rest 2 minutes

In 5 minutes complete as many rounds as possible of:

5 Toes to bar

5 Hang power snatches

This workout is grip-tastic! Sweatbands or a towel are advised in order to keep your skin dry. Wet skin tears more easily.

The order is unimportant.

 

Wednesday 7.26.17

Buy in: Band shoulder work, 10 reps each no-money drill, pull aparts, overhead squats, shoulder complex, face pulls. 15 reps-ring rows, push-ups.

Bench Press: 2x3@50%,60%,70%. 1x3@80%,85%,90%.

Finisher: 50 burpees for time.