• Lauren Frankford

Chaka Weekly Programming: 10/8/18 to 10/13/18

This year Chaka CrossFit is partnering with the SMT Turkey Trot in New Cumberland to bring a new addition to the event called the Cranberry Challenge. The Cranberry Challenge will be just that, a challenge WITHIN the Turkey Trot 5K! This family-friendly event will have you run to four different stations where you will tackle fitness tests in order to continue in the race. You can sign up to participate HERE! (Chaka will be open for classes on Thanksgiving morning following the Turkey Trot/Cranberry Challenge)

Time is flying by, we are already in week 5 of our cycle! This week you will see a few twists with some new movements!! We are always trying to keep you on your toes.

Monday: Both CrossFit and Chaka Fit Classes will present new movements that are combinations of things you are already familiar with. CrossFit's focus lies in the strength today as you will practice split jerk technique. Perfect that technique before being concerned about climbing heavy. The Chaka Fit Class will test you with an ascending and descending rep scheme of the same movements with a little rest in between, can you match your times?

Tuesday: In CrossFit we will hit a backsquat strength today, you will work based off a percentage of your max. If you don't know your max, then you will climb heavy for 5 today! In the WOD you will have low rep gymnastics movements, strategize about how you are going to break them up early so that you can keep moving through the entire AMRAP. The goal is to stay consistent throughout. The Chaka Fit Class will also give you an opportunity to work on some gymnastics with T2B in the WOD, but also focus on pushing hard on the bike to help your team keep moving through the workout. You will see a new strength component today too!

Wednesday: We will work through some pistol progression and focus on push-up technique as our gymnastics focus this week. In the CrossFit WOD, you will start with an EMOM to gauge a pace for the movements, and then you will finish with 2 RFT of the same movements and reps. The goal is to complete the 2 RFT faster than the 8 minute EMOM. Chaka Fit's WOD will have a similar work/rest ratio but you will be pushing hard each minute, trying to replicate the same pace for 7 minutes at a time.

Thursday: Thursdays will continue to build your aerobic conditioning with a focus on running (think Turkey Trot!) in Chaka Fit. The CrossFit WOD looks like a great one to just keep plugging along at, you will get a taste of the bike and rower with descending calorie reps to finish as fast as you can. The Chaka Fit WOD has you running 2 total miles (1 at a time), and your goal is to produce even splits for each round of the workout!

Friday: A partner WOD to finish off the week, push hard knowing that you will earn your rest while your partner gets to work.

Saturday: Chaka Fit has a healthy size chipper for you to complete, literally "chip" away at the reps until you are finished! CrossFit has a good sampling of everything for you in 8 minute increments, come check it out for yourself!

Sunday: Yoga at 9am ($5 for members, $10 for non-members), Open Gym begins at 10am. Reminder that 9-10am for is Yoga ONLY, be respectful of those enjoying the Yoga Class as you arrive at 10am.

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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