• Lauren Frankford

Chaka Weekly Programming: 2/18/19 to 2/23/19

Hard to believe it's here already, the first week of the 2019 CrossFit Open!!! The first workout will be announced online at 8pm on Thursday night. For ALL classes on Friday we will complete the Open WOD 19.1. Even if you workout in the morning, we encourage you to come back for Friday Night Lights! Our 5pm class will begin with a self led warm-up (similar to Saturdays), review of the movements and standards at 5:20pm and the first heat of the workout will kick off at 5:30pm. The length of the WOD will determine when Heat 2, etc. will go. If you can't get to the box by 5pm, just come when you can and sign up for a later heat! It's not too late to register, you have until 8pm on Monday, February 25th to register and enter your score. REGISTER HERE

Monday: CrossFit will use today's WOD to continue to get used to using dumbbells which have been a staple in the Open the past few years, as well hitting up some toes to bar to put the finishing touches on rhythm. We will finish up class with a "survivor" plank challenge, don't be the last one to drop! Chaka Fit will keep you grinding for two 15 minute AMRAPs, limit your rest and keep moving throughout!

Tuesday: In the CrossFit class climb heavy with a squat clean to prep yourself to take on "Maddie", the WOD one of our rowers is named after! The Chaka Fit class will work through 2 Rounds of movements for time, can you match your second round's time to your first? Finish out class by testing out some new core exercises!

Wednesday: Start off with some skill practice in CrossFit, the EMOM will give you a chance to practice handstand push-ups (remember the Open has funky standards) and some snatch accessory work. Finish out class with 3 rounds of easy movements to get your heart rate up but not make you too fatigued for Friday, you may even earn a bit of rest if you move quickly enough through each round. Chaka Fit will work through a push and pull strength and then hit up three bottleneck intervals where you will work for max reps until the time cap.

Thursday: Start off the CrossFit class with a great strength couplet of strict pull-ups and single leg Romanian deadlifts. Then get your heart pumping when you race yourself in four 3 minute AMRAPs. Can you push hard AND match your scores with minimal rest? Chaka Fit will pair two crowd favorites, the bike and thrusters in a descending rep scheme in the first WOD and then finishing out with aerobic intervals of :30 on/:30 off.

Friday: TBD (19.1)

Saturday: Chaka Fit will take on a chipper!! The reps climb to 200 double unders and then descend back down to finish out with 50 Burpee step overs. CrossFit will battle with "Nasty GIrls"!

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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