• Lauren Frankford

Chaka Weekly Programming: 12/3/18 to 12/8/18

It's December, so Chaka is getting into the spirit of giving by sponsoring a local family in need. This will be the fourth year that many of us are helping to make Christmas bright for a family who escaped the war torn Congo to save their lives. Choose as many tags as you would like from the tree, purchase the gifts, wrap the gifts and attach the tag and return it to Chaka by 12/20!

We are finally at week 12 of this cycle! We will finish off this week with some heavy squatting, shoulder to overhead, and some high volume gymnastics.

Monday: We will start off the week again with some interval work. This time, 3 minute intervals for CrossFit and 5 minute intervals for Chaka Fit. As always the goal is to replicate your performance each time!

Tuesday: CrosssFit will hit a 2RM Front Squat, followed by applying our T2B practice into a WOD with a moderate set of T2B for 6 rounds sandwiched with wallballs and rowing. Can you go unbroken on your T2B? Chaka Fit will work on a combo of single leg, squatting, and pressing strength with some LUNGESTERS! The WOD will have you attempting to climb AHAP with your reps for 15 minutes.

Wednesday: CrossFit's skill is where the high volume gymnastics come in this week...60 pull-ups separated by 75 Double Unders. Choose the rep scheme that best suits you to limit rest between sets. The CrossFit WOD is a long EMOM with a variety of movements to help attack some of our weaknesses. Chaka Fit will tackle both pull-ups AND push-ups today for their skill. The WOD has a descending rep scheme that utilizes a dumbbell for all of the movements, finish the work as fast as possible!

Thursday: Experience some unique accessory work as the CrossFit strength today, remember CrossFit is constantly varied! The WOD will encourage you to work as fast as you can, as you will be rewarded with more rest. Chaka Fit features three WODs where you are working to achieve as many reps as possible, don't let the fact that it's an EMOM deceive you!

Friday: Both classes will kick off with a mixture of S2OH for the strength, followed by a partner WOD with some hard work on the bike! Classes will end with a partner core strength using kettlebells.

Saturday: Chaka Fit will push you to finish three workouts all with a time cap, each WOD will start at a specified time so the faster you work the more rest you get! CrossFit will chip away at a chipper!!

Sunday: 9am Yoga with a focus on restorative techniques to help you recover from your week of workouts. 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

© 2018 by CDL Health & Fitness, Inc. Proudly created with Wix.com