• Lauren Frankford

Chaka Weekly Programming: 1/28/19 to 2/2/19

Our Anniversary week is here!! We hope to see you all at our party on Saturday from 3-6pm at The Newfangled Brewery!

Monday: Both classes will start off with a strength piece, CrossFit will work on pause Front Squats and Chaka Fit will work on some overhead pressing combined with waiter walks! The CrossFit WOD is an AMRAP where you increase your reps each round, both movements are from our Anaerobic Test so it will give you a chance to work on them (DB Snatches and Box Jumps). The Chaka Fit WOD will tax your arms and legs with rowing, squatting and pull-ups, try to maintain your pace for all 5 Rounds!

Tuesday: Your Anaerobic WOD is today! You will work through three back to back 1 minute stations to collect as many reps as possible...remember to push HARD!! You will have plenty of time to recover as your coach takes your through some accessory work with the mini bands! You will hit up these stations two more times in class, but will do them in a different order each time.

Wednesday: Get ready, Wednesday's CrossFit WOD will need you to be mentally tough to fight through all the work! A variety of barbell and gymnastics work split up by rowing will have you on your toes for the long haul! Chaka Fit will get their work in today with a partner...but both will work simultaneously to push each other to finish quickly!

Thursday: CrossFit will work through four 5 Minute AMRAPs where they will have a chance to collect as many reps of a movement in that 5 minutes as possible. However, they will be interrupted at the top of each minute to complete a second movement before continuing to rack up reps. Chaka Fit will power through 32 minutes of moving...

Friday: It's official, Chaka CrossFit turns 1 Year Old today! Let's all celebrate by wearing our Chaka Gear to WOD! We will repeat the WOD we did on this date last year. It will be interesting to see how we compare to ourselves from 1 year ago! If you remember, we tackled 5 Rounds of Wallballs, Burpees, Power Cleans (or RKBS), T2B and Rowing!! Don't miss out on your chance to beat the 2018 you!

Saturday: Chaka Fit will hit up 7 Rounds of 4 x 1 minute stations, move quickly to minimize transition time! CrossFit will take on the Ocho Chipper from this year's WODAPALOOZA Event!

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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