Chaka Weekly Programming: 11/26/19 to 12/1/19

Chaka is still in need of uncarved pumpkins! Please drop them off at the gym by Wednesday, November 27th. This marks the third week of our Post Open Cycle, featuring our strength endurance and aerobic capacity focus. We’ve got two weeks of tough training under our belts! You may notice that the weights are going up and the time domains are getting shorter! We’ll be ramping up the intensity in the weeks to come! Monday: At CrossFit, we’ll kick off our week with some heavy lifting in the strength and the WOD! It’ll be sure to test your strength and endurance. ChakaFit begins with a strength where you’ll be climbing in weight, followed by a dumbbell dominant workout. Tuesday: Both ChakaFit and

Chaka Weekly Programming: 11/17/19 to 11/23/2019

Chaka is still in need of uncarved pumpkins! Please drop them off at the gym by Wednesday, November 27th. This marks the second week of our Post Open Cycle, featuring our strength endurance and aerobic capacity focus. Now that we’ve got our baseline tests under our belt, it’s time to train through some endurance style workouts featuring larger sets of movements and longer time domains! It’s going to be a great week! Monday: At CrossFit, we’ll kick off our week with an olympic lifting strength, followed by a “cluster” of movements in a two-part AMRAP. Chaka Fit will feature a pressing strength piece, and then a long EMOM that will test your ability to stay on the minute! Tuesday: Today’s focu

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

Week of November 11th Chaka is still in need of uncarved pumpkins! Please drop them off at the gym by Wednesday, November 27th. Well folks, The CrossFit Open is officially over. PR’s were achieved, weaknesses have been realized, and it’s time to get back to work with the start of our new cycle! This cycle will focus on improving aerobic capacity, as well as testing your strength under high volume stress. Monday: At CrossFit, we’ll kick off our week with the first strength volume test to see how well you can hang on to a barbell. We then get down with gymnasticy movements in the WOD paired up with some simple grunt work. ChakaFit will have their fair share of a grip it and rip it test as well

Chaka Weekly Programming: 11/4/19 to 11/9/19

We need your uncarved pumpkins! Please drop them off at Chaka by Wednesday, November 27th! We are at the final week of the 2020 CrossFit Open, Dave Castro will have one more surprise workout for us that we will tackle in classes on Friday. And then on Sunday we will kick off the second installment of the Chaka Boot Camp! Class will begin at 10am, all punch cards are valid to attend class, if you do not have a punch card you can purchase a Boot Camp specific card for $80 (10 classes). Monday: CrossFit's strength portion will focus on the bar path for the Snatch with a Snatch deadlift into a Power Snatch. The WOD will have you pushing against the clock to earn your rest, work on putting t

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

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