• Lauren Frankford

Chaka Weekly Programming: 6/24/19 to 6/29/19

Believe it or not the 4th of July is almost here!! We will have two classes on Thursday, July 4th. One at 8am and one at 9am. The workouts will be different each hour, so feel free to stay for one or both!!

Fun week is finally here! Workouts are all based on submissions from our Chaka members!!

Monday: Submitted by Lauren Donahoe, this WOD is named "TRIPP" after a FDNY Fire Marshal who lost his life this year after a military helicopter crash along the Iraq/Syria border. The workout was featured on @OUTWOD with the following comment...We lost our dear Tripp—firefighter, lawyer, pilot, warrior, coach, CrossFit enthusiast, activist, diver, singer, friend, hero. This WOD fulfills Kasia's request for wallwalks this week!!

Tuesday: Marj Lebo wants another shot at her favorite WOD "SAMAN". "SAMAN" is also a newly coined Hero WOD as it's named after the diver who lost his life saving the soccer team in Thailand that was trapped in a cave. The workout explained is: 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km - 13 for the boys and their coach -17 for the how long they were trapped inside the cave

Wednesday: A Lyle Cosner request, we are going 3 for 3 with Hero WODs on consecutive days. Today is "Chief". A bit different than your typical long grinder for a WOD, this is in interval format of 3 minutes on, 1 minute off for 5 rounds. This is in honor of all the past and present Naval Chief Petty Officers.

Thursday: There is a 50 minute time cap on the WOD today, but feel free to stick around and finish it on your own. This one comes to you from Jen Grove, via Signal 5 CrossFit. A couplet of running and burpees is the perfect combo for a long Thursday WOD!

Friday: Sharon Moleski came up with today's combo as a play on "Helen". This amped up version has more rounds, heavy hang cleans instead of kettlebell swings and muscle-ups in place of pull-ups.

Saturday: Chaka Fit is featuring a WOD from Amanda Long, this one is a chipper style but bookended by a 30 calorie bike!! CrossFit comes to you from BT...his theme is music and fun! Two mini WODs set to songs with a break in the middle for DODGEBALL!!

Sunday: 10am - 12pm Open Gym. Debbie would love for people to join her to do the Triple 3 today, a perfect Sunday Funday of running, double unders and rowing!!

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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