• Lauren Frankford

Chaka CrossFit Weekly Programming: 2/11/19 to 2/16/19


Interested in Chaka gear with the new logo?! Click HERE to order yours before 2/19/19!

Did you know you now can have prepared meals delivered right to Chaka?

1. Go to https://www.cleanplateyork.com/

2- Visit the 'Learn' tab to read about the Lean, Maintain and Gain plans.

3- Create an Account.

4- Load your cart with a minimum of 10 meals before Tuesday midnight.

5- Click on the cart and then click on view shopping cart. You'll enter discount code 'chaka' to receive 5% off and select FREE DELIVERY to the gym.

6- Pick up your meals Saturday at Chaka Crossfit

Monday: Today is the day of our ANAEROBIC RETEST!! We have worked for 8 weeks to increase our anaerobic capacity through short sprint style workouts with lots of rest and today is the day to put your hard work to the test!!

Tuesday: CrossFit will work on cycling power snatches during an EMOM paired with handstand walking--it showed up in 2018 in the Open so we need to be ready! The WOD will be repeat efforts of 21-15-9 reps of calorie row and air squats, see how consistent you can be! Chaka Fit will hit up a new lunge variation paired with DB Strict Press today and then tackle a partner WOD where you will try to accumulate as many rower calories as possible!

Wednesday: Thrusters, burpees and pull-ups...sounds like a deadly combo! Climb heavy, move fast and then work on your C2B rhythm! Chaka Fit will have you moving for the long haul with three different couplets.

Thursday: Descending reps with a heavy deadlift to cap off each round will be featured in the CrossFit WOD. NO ONE is getting away without doing bar hops!! Chaka Fit will move through 5 Rounds of movements and finish up with a Tabata of Double Under practice.

Friday: The last Friday before the CrossFit Open begins will feature a Partner WOD! Work through a 2k Row and 100 T2B with your partner, but the "resting" partner doesn't get off easy this will be sure to be a grip killer!

Saturday: Five back to back 5 Minute AMRAPs with NO rest in between will jump start the morning in Chaka Fit. CrossFit will take on a 10-1 descending rep scheme of Burpee Box Jump Overs and Clean and Jerks!

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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