• Lauren Frankford

Chaka Weekly Programming: 5/21/2018 to 5/26/2018

We are now into week 9 of our cycle and we will begin to retest to measure the progress we have made in such a short time! This is a big week that ends with Saturday's 12 Hour/12 Hero WODs! If you haven't signed up it's not too late. You can register HERE to do the full event. If you only plan on coming for 1 class the fee is $15. Remember all of the money raised is going to the Murph Foundation and if you complete all 12 WODs you will receive a commemorative shirt! You can also sign up to bring snacks to share by clicking HERE. It will be a long day, we are going to need to fuel properly to get through it! Schedule changes at the end of this week include Chaka being CLOSED on Sunday, and open on Monday (Memorial Day) for one class of "Murph" at 9am. Active Military are FREE, drop-ins are welcome and their $15 fee will be included in our donation to the Murph Foundation from the 12 Hour/12 Hero WODs event.

Monday: FRONT SQUAT RETEST!!! If you can't get in on Monday, try to fit your retest in at some point this week. If the single squat rack is open during the week you are welcome to use it as long as you are courteous to the ongoing class. You can retest in all classes on Monday.

Tuesday: This continues our Aerobic Capacity training, again the key is to try to stay consistent each round!

Wednesday: Another installment of Wacky Wednesday is on tap, which will also include our deload for the Squat Clean. You will see that retest come on June 1, after we recover from Memorial Day Weekend.

Thursday: If you haven't been in on a Thursday, it's worth coming just to experience the different mobility exercises! Curious about what your damper setting should be on the rower? Thursday is the day for you then!

Friday: Another long aerobic session, this one is designed to be able to be done without making you sore for Saturday. If you are brave enough to come on Friday, you will be safe!

Saturday: 12 Hours/12 Hero WODs. Starting at 7am we will complete one Hero WOD each hour. You are allowed to use a partner, or scale as needed to get through the entire day! Check out the line-up of workouts HERE.

Sunday: CLOSED

Monday (Memorial Day): 9am Class ONLY: "MURPH"

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