• Lauren Frankford

Chaka Weekly Programming: 3/18/19 to 3/23/19


On Friday, April 5th, Steph Watkins will be hosting the above event. It would be awesome to see a Chaka presence to help with this great cause and enjoy a fun evening with Dee and Lauren! Click the link HERE to purchase tickets!

We are finally into the last week of the Open! Get in on the fun and join us for Friday Night Lights beginning at 5pm!

Monday: CrossFit will work on two skills (T2B and push-ups) where you can choose your own progression to challenge yourself. Have you ever attempted weighted T2B? Today could be the day! The WOD will be 10 Rounds of low rep double unders, hang cleans and push jerks. Minimize your transitions to get through all 10 rounds. The Chaka Fit WOD will be partner style, but with no rest! One works with dumbbells, and one rows!

Tuesday: CrossFit will take some time to work on Snatch technique to start off class and then finish up with 4 intervals of work alternating with rest, try to push hard and match the time for each interval.

Chaka Fit will push through 4 couplets, each of which are 8 minutes of work separated by 2 minutes of rest.

Wednesday: Both classes today have unique workout structures. In the CrossFit class the two WODs have a bottleneck look (max reps in remaining time), but you have to keep hitting that bottle neck until you reach all the required reps! In the Chaka Fit class the first WOD combines reps for time and death by!! Your working window will continue to get smaller as you try to race to reach 100 thrusters. In the second WOD, each minute on the minute you will have work to do that will take away from your time to complete a 1000m row.

Thursday: Move easy or push hard today, your choice. Work through descending reps of row, bike, run and slam balls! Finish out class with some core work.

Friday: The last week of the unknown...19.5!

Saturday: In Chaka Fit you will work simultaneously with a partner, when you both complete the movements you will switch. CrossFit will tackle 3 workouts separated by 5 minutes of rest.

Sunday: 9-10am 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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