Rest day.

Partner Circuit WOD- free community workout at the First Tennessee Pavilion

work in tandem for most stations, trading out after one minute.  Other stations require both partners to work continuously for two minutes before rotating to the next station. 

Congrats to Lee and Jayson who had the most high-scores.  They win a free GetBuiltChattanooga CrossFit shirt! Everybody did a great job and worked hard.  This was our biggest group yet, thanks to all who came out!  We want you guys to spread the word and encourage you guys to contact us and let us know if you plan on coming out next Saturday.  Please feel free to give us feedback via our email link or in the comments section. Also a special thanks to Daniel Hartmann and Katrina for helping facilitate, coordinate and organize the WOD.  You guys rock!

Complex inspired by "the Bear"  see main page exercises and demos for video of the Bear. Our version will go like this:

Power Clean>push press>front squat> rdl> hang clean> push press x 7  for 5 rounds.  You do not set the bar down until you finish the round (even to re-grip).  Round 5 is max effort. Rest as needed between rounds.  Drop us a line if you are thinking of coming out to tomorrows free workout. 

Field Trip

Rounds 1-3:  Hill sprints, wheelbarrow walk down with feet/knees sliding on cardboard

Rounds 4-6:  Hill sprints, "slide" down on cardboard (any way you can!)

Each additional round:  Hill sprints, run down, 10 burpees, 15 pushups 

Complete as many rounds as possible in 20 minutes.

 We welcomed Stephen Smith to Get Built Chattanooga CrossFit today with this fantastic WOD.  Stephen, do you notice a difference between CrossFit and the Rush yet?

Great work everyone!  

Diane

21-15-9

225# Deadlifts, Handstand Push-ups for time