• Lauren Frankford

Chaka Weekly Programming: 10/22/18 to 10/27/18

Week 6 is here! Still testing out some new movements on you this week to keep your body on its toes! Don't forget that Friday night is the Monster Mash-up!! Our classes will run as regularly scheduled with the posted programming, and then at 6pm we will draw from the hoppers to see what the WOD has in store for us! Remember you can dress as a super hero OR their secret identity (aka minimal costuming). Bring some Oktoberfest-ish beers to share and we will provide some brats (while they last). Do us a favor and PLEASE RSVP for Friday night so that we know how many brats to get! You can do that on the Facebook event page HERE or let one of your coaches know to expect you!

Monday: CrossFit brings you the BEAST BUILDER! An EMOM that will have you moving a barbell quickly to get the work in! A team WOD to finish out the day, just focus on moving at a steady pace. The Chaka Fit strength will isolate your legs individually with split squats, and have you working on strict pulling strength.

Tuesday: A variation on the deadlift today in CrossFit, the Sumo Deadlift. Experienced lifters will have the chance to make it even more challenging with adding a band as resistance throughout the movement. You will get some pulling volume in during the WOD in addition to everyone's favorite-overhead squats! Chaka Fit will hit some core strength and finish with an AMRAP of ascending dumbbell reps.

Wednesday: Interval work today in both classes, equal work to rest means push hard! In CrossFit you are attempting as many rounds as possible, in ChakaFit you are attempting as many reps as possible!

Thursday: CrossFit will feature a bunch of new movements, class will start with a core EMOM and end with a partner EMOM. Chaka Fit is just a grinder, descending reps, just keep plugging along.

Friday: Max T2B work as our gymnastics skill and then a doozy with a wallball for the WOD! Don't forget, 6pm will be different programming that is TBD by your votes!

Saturday: Chaka Fit will be a partner WOD with both athletes working and trying to accumulate as many reps as possible. CrossFit will be a good old chipper with a great variety of movements!

Sunday: 9am Yoga, 10am-12pm Open Gym.

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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