• Lauren Frankford

Chaka Weekly Programming: 10/14/19 to 10/19/19

Thanks to all of you that came out to support the PSU CrossFit Club vs. Chaka Competition to support Penn State's THON, raising money for the Four Diamonds Fund and pediatric cancer research. We helped the PSU CrossFit Club raise over $950 AND we took the sweep of all three events that earned us bragging rights until next year!

Monday: Bring your swolemate to the CrossFit class for the partner WOD today. This interval style WOD will have one working and one resting as you alternate rounds. Chaka Fit will start off with an AMRAP 18, including everyone's favorite, the manmaker. Class will close out with some banded accessory movements.

Tuesday: CrossFit will be challenged with hanging on to the barbell today with three back to back barbell movements. The WOD will be followed with a core buyout. Chaka Fit will have a chance to practice double unders and overhead stability with wall walks during an EMOM. The WOD will be 7 rounds for time of three movements. Challenge yourself to finish the WOD in under 21 minutes, one strategy would be to do one movement per minute.

Wednesday: CrossFit will do a repeat WOD from last year on this same date. The work starts with a snatch complex and then goes into a partner WOD where both work simultaneously, finishing out with as many squat snatches as possible at the final weight from the complex. Chaka Fit will work through an alternating push and pull strength, followed by an interval WOD where the work time will determine the rest time!

Thursday: Today's endurance day will include two WODs both with descending reps. The first one you will work down by 3's from 21 box jumps, each set will be followed by a 200m run. The second one will include the same rep scheme but with burpees and each set will be followed by a 250m row.

Friday: TBA, CrossFIt Open WOD 20.2.

Saturday: Chaka Fit will work through a chipper starting with a long row, come on out and chip away at this one! CrossFit will take on 10 Rounds of pull-ups, Russian kettlebell swings, and 10 reps of a different barbell movement each round.

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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