• Lauren Frankford

Chaka Weekly Programming: 2/4/19 to 2/9/19

Thank you to all who came out to celebrate our anniversary with us!! We are so lucky to have such a supportive community and we appreciate you all taking the time to come and enjoy an afternoon outside of the box with us.

We are now THREE weeks away from the CrossFit Open...this online CrossFit competition will take place over 5 weeks. Every Friday starting on February 22nd all classes will complete the Open WOD for that week. In addition we will host "Friday Night Lights" on those days where we encourage you all to participate in the workout or come back to help judge and cheer on your fellow athletes. Please vote on the large whiteboard for which time on those Friday evenings you prefer to start the festivities. We will run multiple heats to ensure everyone has a judge and adequate space/equipment. There will be incentives for those of you that sign up and there will be prizes based on placement in your age group/division! REGISTER HERE

We are now at week 8 of 9 in our anaerobic cycle. Week 9 will be our retest! This week you will see some fun barbell WODs, our anaerobic training, and a great partner WOD with two staple Open movements, wallballs and burpees.

Monday: CrossFit will start off with a heavy snatch complex of a full snatch plus 2 overhead squats. This will be immediately followed by a bike/burpee/snatch WOD that will force you to mentally grind. You will complete a combined 80 calories on the bike! The Chaka Fit WOD is a great combo of moving dumbbells, gymnastics and double unders! Both classes will be very challenging today!

Tuesday: CrossFit will work through a WOD of descending reps of a medium weight power clean, HIGH box jumps and C2B Pull-ups, each round will finish up with a 500m row. You will inevitably have to break your sets, the challenge will be to minimize your rest! Stay on that bar! Chaka Fit has you competing against yourself. Set a baseline in the AMRAP and then rest and try to work back through the movements before the time cap! Both classes will finish up with 3 rounds of core movements.

Wednesday: Today we will take on the anaerobic training. We will work for 4 minutes and incorporate the barbell/db, jumping lunges and finish with an all out row. Coach Matt has designed some fun mini band accessory work to keep you busy during your "rest"!

Thursday: CrossFit will do an EMOM style WOD today, a great chance to work on double unders, core, grip strength, and test out some DB Thrusters--do you think they will make an appearance in the Open this year? Chaka Fit will work through three back to back couplets, with no rest between them--find a pace and keep moving!

Friday: Classes will kick off with an opposing push and pull strength with bench press and bent row. The bent row will double as a great way to help strengthen your back! The partner WOD gives you the choice to split reps anyway you'd like, the ultimate goal is to rack up as many wallballs as possible!!

Saturday: Chaka Fit will team up in 3's for a waterfall style workout. It's a stagger start, so it will push you to not get caught by your teammates starting behind you! CrossFit will work through "Matias" which is two WODs separated by a 5 minute rest.

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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