Chaka Weekly Programming: 12/31/18 to 1/5/19

We are at week 3 of this cycle already!! Don't forget that this week has more modifications to the schedule due to the holidays! You can always check the TRIIB app to be sure when we are offering classes. Monday: We will celebrate the end of 2018 with a chipper WOD. All of the reps are 31 to mark the last day of the month. This will be your "long" day this week, so come grind away before you ring in the new year! Tuesday: Come suffer with a partner after you stayed up until midnight last night (for those of you who made it that late). Today will be increments of 5 minutes where you and your partner will both be working the entire time, alternated with 2 minutes of rest. AMRAP style s

Chaka Weekly Programming: 12/24/18 to 12/29/18

Where: Adria's House, 550 Yates Ford Road, Etters, PA 17319 RSVP: Text or Call Adria at 717-512-3572 Bring: Side dish or dessert, main course and beverages will be supplied! *Spouses/Significant Others are welcome! Headed into week 2 of our cycle with a built in rest day on Christmas since Chaka will be closed! We will cover a lot of aerobic work to burn off those Christmas Cookies, and hit the anaerobic training on Friday! The strength work is buried in the WODs this week. THERE WILL BE NO YOGA ON SUNDAY, 12/30! Monday: 12 Days of Christmas! One class at 9am, all memberships are welcome. Choose from the barbell or dumbbell version! Tuesday: CLOSED, CHRISTMAS DAY! Wednesday: We are ba

Chaka Weekly Programming: 12/17/18 to 12/22/18

Take note of our modified hours over the holidays! Christmas Eve, New Year's Eve and New Year's Day will all operate on a modified schedule, with Chaka being closed on Christmas Day. Coming off our "fun" week of Open WOD repeats, we will be heading into the next cycle where we will turn our attention to some anaerobic training. Which means faster, more intense workouts. So in week 1 we will do a test, to get a baseline for your anaerobic capacity. We will retest this at the end of the cycle to check our progress. This type of short intense work may not feel as good as a long chipper but it will help train your muscles to function without oxygen, using other sources of fuel stored within

Chaka Weekly Programming: 12/10/18 to 12/15/18

Miss our posts and email about our new "Chaka Extras" program? With a three month commitment to doing work outside of class 2 days a week you can improve in Power Lifting, Olympic Lifting, Gymnastics or a combination. All you have to do is SIGN UP, and send an email to chakacrossfit@gmail.com identifying your goals (or ask one of your coaches and we can help you with your goals!). This is a great way to ensure the accountability you need by having your coaches following up with you during your program! Once you sign up, you will receive a few options to schedule a time for your initial evaluation/testing, and then your program will begin the first of the month! What better time than 201

Chaka Weekly Programming: 12/3/18 to 12/8/18

It's December, so Chaka is getting into the spirit of giving by sponsoring a local family in need. This will be the fourth year that many of us are helping to make Christmas bright for a family who escaped the war torn Congo to save their lives. Choose as many tags as you would like from the tree, purchase the gifts, wrap the gifts and attach the tag and return it to Chaka by 12/20! We are finally at week 12 of this cycle! We will finish off this week with some heavy squatting, shoulder to overhead, and some high volume gymnastics. Monday: We will start off the week again with some interval work. This time, 3 minute intervals for CrossFit and 5 minute intervals for Chaka Fit. As always

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