Chaka Weekly Programming: 9/30/19 to 10/5/19

We are at Week 7, our fun week! We will hit a heavy backsquat one last time, and then test out some workouts from CrossFit.com. If you haven't perused the content on CrossFit.com, especially since it's facelift at the beginning of 2019 you should check it out. The focus has become more on the true meaning of functional fitness and how "CrossFit" can help you perform better at home, evidenced by the living room workouts that often accompany the daily WODs. Don't forget next week is the first week of the 2020 CrossFit Open! If you haven't registered yet, do it today!! This is a prime opportunity to compare yourself from 8 months ago to today if you completed the 2019 CrossFit Open! Thur

Chaka Weekly Programming: 9/23/19 to 9/28/19

Just like last year, The Penn State CrossFit Club will be taking over Chaka in October! However, this year, there’s going to be a little twist! Chaka will be hosting the first annual Chaka vs. PSU CrossFit Club Comp For The Kids! The event will take place on Saturday, October 12th at 9am after the normally scheduled Chaka Fit class for that day. This is a partner competition. The price per team is $10, which will be used as a donation towards the PSU CrossFit Club’s THON fundraising efforts that benefits pediatric cancer research. For this partner competition, male + male, female + female, and female + male pairs are welcome! There will be 3 events, and due to the FUNdraising nature of the e

Chaka Weekly Programming: 9/16/19 to 9/21/19

Welcome to week 5 in our microcycle. The 2019 Fall CrossFit Open is less than a month away! You can register HERE. Registering will allow you to compare your scores against all of the CrossFit athletes in the world! Chaka will have the CrossFit Open WOD of the week programmed on Fridays for the 5 weeks of the Open so you can complete the workouts in class with a judge! Monday: The week will start off with a long WOD that includes overhead squats. This ramped up version of “Nancy” adds in burpee bar hops, a great chance to work on that rhythm. Chaka Fit will work on some strength components during an EMOM including bench press and then push through three AMRAPs that increase in time bu

Chaka Weekly Programming: 9/9/19 to 9/14/19

We are already at week 4 of our 6 week microcycle leading into the 2019 Fall CrossFit Open! After hitting a week of high volume squats we will go back to heavy squatting, we will continue to refine our gymnastics technique and barbell cycling, as well as getting a dose of anaerobic work (think all out sprint!). Monday: Today CrossFit will work on toes to bar under fatigue, the skill starts with 20 double unders (or :20 of practice) and then right into a max set of t2b to simulate being fatigued mid-WOD and having to get back on the rig. For the WOD we will focus on barbell cycling with squat cleans today, commit to a rep scheme and stick to your plan! Chaka Fit will tackle two AMRAPs wit

Chaka Weekly Programming: 9/2/19 to 9/7/19

We are at week 3 of our microcycle that is leading into the second CrossFit Open of 2019! Remember that Monday is Labor Day and we will be operating on a modified schedule. We will hold two classes, 8am Chaka Fit and 9am Cross Fit. PLEASE "check in" to class by the end of the day today (Sunday), as a way to RSVP so that we know how many athletes to expect! Monday: Chaka Fit will be the girl WOD, "Kelly". This is not your typical fast and furious girl workout, it will be a long grinder! Cross Fit will be a "Hero WOD" specific to Chaka. This workout was inspired by the late Ross "Pop Pop" Evans, who served as a Sergeant in the U.S. Marine Corps on Midway Island and in the Central Pacifi

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