• Lauren Frankford

Chaka Weekly Programming: 3/4/19 to 3/9/19

It's already week 3 of the Open! It's so exciting to see Chaka packed with athletes on Friday nights, working out, judging, and supporting one another. We always say it, but we are so blessed to have such an amazing community!

Monday: CrossFit will work through a "heavy" day today. Class will kick off with back squats, and end with a WOD for time that includes heavy power cleans! Chaka Fit will also get some strength work in during an EMOM. Isometric squat holds will get spicy for sure! Class will finish up with a partner WOD that features the bike, no room for rest during this eighteen minute AMRAP.

Tuesday: CrossFit will do a "Fight Gone Bad" style WOD called "Hope" which was used during an early initiative by CrossFit to raise money for the St. Jude Children's Hospital. Chaka Fit has back to back chippers with a brief rest between. The clock will keep ticking as long as you are working so minimize your rest and keep plugging along!

Wednesday: The CrossFit WOD today has the incentive that if you move quicker, you will get extra rest! Work against 5 rounds of a 2 minute clock. Take a break with some core work and then work through a second WOD with the same scenario of 5 rounds against a 2 minute clock. Chaka Fit has a descending AND ascending rep scheme today. Work down and then back up to complete all of the reps of calories on the rower, wallballs, kettlebell swings and goblet squats. Finish out class with the same core work that CrossFit did between their WODs.

Thursday: Both classes will hit up five AMRAP 4's that bottleneck into a max rep effort movement. Complete the initial task and then push to collect as many reps as possible to finish out the four minutes. You will earn two minutes rest between each interval.

Friday: TBD 19.3.

Saturday: Chaka Fit will work through three EMOM 8's. Each minute will start with a set number of reps of a movement to complete, and the rest of the minute will be spent earning reps toward your score. As an example, you will begin with 5 burpees OVER the rower and finish out the minute by rowing as many calories as possible. You will continue that each minute for 8 minutes! CrossFit has the task of completing a Linchpin Mash-up WOD. Three workouts paired together with 5 minutes rest between!

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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