• Lauren Frankford

Chaka Weekly Programming: 9/30/19 to 10/5/19


We are at Week 7, our fun week! We will hit a heavy backsquat one last time, and then test out some workouts from CrossFit.com. If you haven't perused the content on CrossFit.com, especially since it's facelift at the beginning of 2019 you should check it out. The focus has become more on the true meaning of functional fitness and how "CrossFit" can help you perform better at home, evidenced by the living room workouts that often accompany the daily WODs. Don't forget next week is the first week of the 2020 CrossFit Open! If you haven't registered yet, do it today!! This is a prime opportunity to compare yourself from 8 months ago to today if you completed the 2019 CrossFit Open! Thursday, October 10th will be the release of the first workout, and Chaka will program it all day on Friday! REGISTER HERE

Monday: CrossFit will test their backsquat today, choose from a 1, 3 or 5RM! Then complete 3 rounds for time, with a chance to fine tune your double unders! Chaka Fit will work on unilateral strength with dumbbell presses, rows and Turkish get-ups for their strength portion, and then finish out with and AMRAP of ascending reps of all bodyweight movements: pull-ups, push-ups and air squats.

Tuesday: Today's CrossFit WOD is called "Saved by the Barbell" and was featured on Labor Day on CrossFit.com. This is a Fight Gone Bad style workout, so track your reps over all 3 rounds! Chaka Fit will do an aerobic burner of burpees and thrusters in a consistent :30 on, :30 off pattern. Both classes will finish out with "SLIPS" practice. This work has come up consistently on the site for months. Scales, L-Sits, Inversion, Planks, Stretching...what is a scale? Come to class to find out!!

Wednesday: CrossFit will tackle 5 rounds of climbing the ropes and snatching dumbbells while Chaka Fit will do their own 5 rounds of double unders and overhead lunges. Then both classes will continue to test their grip strength with a long farmer carry.

Thursday: Today's endurance WOD will feature distance rowing paired with your choice of barbell or dumbbell cleans and thrusters. There is no better way to nail down your rowing technique then to just simply put time in on the erg!

Friday: CrossFit will finally get in some running this week, as well as more work with the dumbbell and WEIGHTED strict pull-ups! Chaka Fit will also get some running and pull-up but they will pair it with bench press. Both classes will end with a core buyout, come in to learn the distinction between all of the "extension" exercises on the GHD!

Saturday: Chaka Fit will work for 25 minutes, attempting to get as many rounds of overhead lunges, rowing and weighted sit-ups in as possible. CrossFit will hang on to the barbell for 10 rounds of a triplet. However, before AND after the 10 rounds they will find a 1RM Snatch (squat then power).

Sunday: 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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