Chaka Weekly Programming: 4/1/19 to 4/6/19

Time to get down to business with our next cycle! We will be taking this week to do some benchmark testing, do your best to get to class Monday and Tuesday so that you don't miss out! For the next 12 weeks we will be working towards improving multiple areas of the Strength Continuum. With our tests being a 1RM Power Clean+Hang Squat Clean+Front Squat AND "Fight Club" which requires barbell cycling skills; our focus will be on Absolute Strength (the squat portion), Strength Speed (the clean portion) and Speed Strength (accessory work at lower volume to improve explosiveness and barbell cycling). Improvement in "Fight Club" will also require the honing of your aerobic capacity, so longer w

Chaka Weekly Programming: 3/25/19 to 3/30/19

Congratulations to everyone who finished the 2019 CrossFit Open! Another Open is in the books, we have had a chance to push ourselves to PR's and identify areas we want to work on. Before we dive into the next cycle we are going to take a week to have some "fun". The theme of this week is going to be workouts from CrossFit athletes, coaches and boxes beyond Chaka. Good luck challenging yourself against some of the best! Did The CrossFit Open open your eyes to new goals for 2019? The next cycle of Chaka Extras will begin on April 20th, sign up prior to that to begin the process of identifying your goals and completing benchmark testing. For $20/mo you will receive extra programming base

Chaka Weekly Programming: 3/18/19 to 3/23/19

On Friday, April 5th, Steph Watkins will be hosting the above event. It would be awesome to see a Chaka presence to help with this great cause and enjoy a fun evening with Dee and Lauren! Click the link HERE to purchase tickets! We are finally into the last week of the Open! Get in on the fun and join us for Friday Night Lights beginning at 5pm! Monday: CrossFit will work on two skills (T2B and push-ups) where you can choose your own progression to challenge yourself. Have you ever attempted weighted T2B? Today could be the day! The WOD will be 10 Rounds of low rep double unders, hang cleans and push jerks. Minimize your transitions to get through all 10 rounds. The Chaka Fit WOD wi

Chaka Weekly Programming: 3/11/19 to 3/16/19

We are into our 4th week of the CrossFit Open! Who has a guess what this week will bring? Don't forget that Tuesday at midnight is the deadline to order your meals from Clean Plate Nutrition each week. Use the code "CHAKA" to get 5% off and have it delivered for free to the box on Saturday! Monday: Both classes will kick off the week with light and long...choose from an AMRAP in CrossFit or RFT in Chaka Fit. Both classes will end with a core buyout! Tuesday: Time to get heavy in CrossFit with a deadlift, however today is not a "max" lift just get comfortable with pulling heavy from the floor. The WOD will require a partner, alternate movements so that you get a bit of a break as you wor

Chaka Weekly Programming: 3/4/19 to 3/9/19

It's already week 3 of the Open! It's so exciting to see Chaka packed with athletes on Friday nights, working out, judging, and supporting one another. We always say it, but we are so blessed to have such an amazing community! Monday: CrossFit will work through a "heavy" day today. Class will kick off with back squats, and end with a WOD for time that includes heavy power cleans! Chaka Fit will also get some strength work in during an EMOM. Isometric squat holds will get spicy for sure! Class will finish up with a partner WOD that features the bike, no room for rest during this eighteen minute AMRAP. Tuesday: CrossFit will do a "Fight Gone Bad" style WOD called "Hope" which was used

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

© 2018 by CDL Health & Fitness, Inc. Proudly created with Wix.com