• Chaka Team

Chaka Weekly Programming: 11/11/19 to 11/16/19


Week of November 11th

Chaka is still in need of uncarved pumpkins! Please drop them off at the gym by Wednesday, November 27th.

Well folks, The CrossFit Open is officially over. PR’s were achieved, weaknesses have been realized, and it’s time to get back to work with the start of our new cycle! This cycle will focus on improving aerobic capacity, as well as testing your strength under high volume stress.

Monday: At CrossFit, we’ll kick off our week with the first strength volume test to see how well you can hang on to a barbell. We then get down with gymnasticy movements in the WOD paired up with some simple grunt work. ChakaFit will have their fair share of a grip it and rip it test as well, as they work on some rope climb skills and grind through a long chipper.

Tuesday: Both CrossFit and ChakaFit will tackle this cycle’s Aerobic Test, which is a spin off of the infamous workout “The Triple Three”. If that hint is any indication, this workout will test both your aerobic capacity and your mental toughness! Let’s bring it!

Wednesday: CrossFit and ChakaFit both will feature 20 minute workouts of different styles on Hump Day. After these dumbbell dominant workouts, we’ll also have a core buy-out that will work both stability and skill.

Thursday: This new cycle will continue to feature Endurance Thursdays, and we begin this new cycle with integrating the classic 21-15-9 rep scheme. If you “sandbag” Tuesday’s test, you definitely won’t want to miss this!

Friday: We cap off the work week with some Olympic lifting for CrossFit’s strength portion of class, followed by shoulder taxing workout. As one movement goes down, the other one goes up! ChakaFit will have a fun partner workout, where you’ll need to rely on your partner to get through ten rounds...twice!

Saturday: Weekends for this new cycle will feature twists of classic CrossFit Girl WOD’s and Benchmark tests. For this week, CrossFit will tackle “Linda on a Diet”, while ChakaFit will get after “DT Rows The Boat”. Come out and see what these changes bring!

Sunday: 10am Boot Camp (must have any punch card), 10am-12pm Open Gym.


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32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

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