• Lauren Frankford

Chaka Weekly Programming: 10/7/19 to 10/12/19

The 2020 CrossFit Open arrives this week! Remember that Chaka will have the Open workout programmed for all classes on Friday. Check out the live announcement on Thursday at 8pm to see what is in store for you on Friday.

Also this week, our Chaka vs PSU CrossFit Club Comp For the Kids is Saturday starting at 9am (following the Chaka Fit Class). The entry fees will go directly to the PSU Thon Fundraiser that benefits pediatric cancer research. There is one slot left! If you aren't competing, stop by and cheer on the Chaka teams who are trying to earn bragging rights over the college kids!

Monday: CrossFit will alternate work and rest intervals with pistols, hang power snatches and toes to bar. Pistols have never come up in the Open, could this be the year?! Chaka Fit will kick off the week with an aerobic challenge of two 15 minute AMRAPs.

Tuesday: Today will be a heavy day for CrossFit, keeping the body primed and ready to lift heavy in the event that Castro gives us a max lift! In typical CrossFit Open fashion, the heavy lifting won't come until AFTER you do the metcon. Chaka Fit will get a chance to practice some rope climbs in their workout today, as they hit up 2 RFT, but it won't be a quick one with 30 reps of each movement and an 800m run each round!

Wednesday: The CrossFit Classes will have a 10 minute window to get their work done today, the faster you work the more rest you earn. Each of the 3 times you complete the work try to match your time! Chaka Fit will work through descending reps of sandbag movements and then follow that with an EMOM for 16 minutes, this one may be a deceiving one!

Thursday: The endurance WOD today will test you for 7 rounds. If you are planning on going all out for 20.1 on Friday, you may want to scale your rounds, weight, and/or pace and call it an "ARD" (active rest day).

Friday: TBD...20.1

Saturday: Chaka Fit will tackle the Hero WOD "Gordon Emin" at 8am and then Chaka will take on the PSU CrossFit Club in their competition to support THON!

Sunday: 10am-12pm

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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