• Lauren Frankford

Chaka Weekly Programming: 7/2/18 to 7/7/18


Here we are at Week 3 of our cycle! Reminder that our schedule is modified on Wednesday for the holiday and our 4 on the 4th event. Hero WODs will run at 8am, 9am, 10am and 11am with a picnic to follow! Bring something to grill and drink and a side to share! Non-members are the standard $15 drop-in fee or $30 for all 4 WODs! Workouts can be scaled for anyone without CrossFit experience!

It's supposed to be a hot one this week, please make sure you are hydrating! A nice cold FitAid post-WOD may be the perfect solution to your recovery!

Monday: The gymnastics pulling work will challenge you first thing this week, then you will have a chance to test your grip with a hang clean and T2B combo, can you push the limit and go unbroken??

Tuesday: All classes will have access to the snatch work as the strength. This week you will work that overhead stability by descending all the way into a squat and pausing in the bottom. The CrossFit WOD features a chance to practice double unders, there is no avoiding them today!

Wednesday: The 4 on the 4th will be a great test of your Aerobic Capacity with a Hero WOD each hour for 4 hours! See you at 8am for warm-up, first WOD will kick off at 8:15am!

Thursday: Two fun but challenging WODs today, a bench and bike combo with CrossFit that gives you incentive to lift heavier by allowing you to subtract time from your workout; and a challenging ChakaFit WOD called "Fit Gone Worse", dare you to try it!

Friday: Today's push jerk strength will feature a new rep scheme that will help prep your Central Nervous System before going heavy for multiple reps! Percentages are based off of our Push Press test, if you didn't get a chance to test that in class your coach can help find a challenging weight for you.

Saturday: Going to be a tough call on which WOD to choose for Saturday AM...they both look like long grinders!


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

*easiest access via 11th Street

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