• Chaka Team

Chaka Weekly Programming: 11/26/19 to 12/1/19

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

This marks the third week of our Post Open Cycle, featuring our strength endurance and aerobic capacity focus. We’ve got two weeks of tough training under our belts! You may notice that the weights are going up and the time domains are getting shorter! We’ll be ramping up the intensity in the weeks to come!

Monday: At CrossFit, we’ll kick off our week with some heavy lifting in the strength and the WOD! It’ll be sure to test your strength and endurance. ChakaFit begins with a strength where you’ll be climbing in weight, followed by a dumbbell dominant workout.

Tuesday: Both ChakaFit and CrossFit will be working through some interval training that will get your heart rate up! Be sure to “push” through the pain to avoid “slamming” into the wall! Both classes will end with an accessory buy-out!

Wednesday: CrossFit’s strength piece will feature some snatch work, followed by an AMRAP inspired by “The Chief” as we prep for our Thanksgiving festivities! The pilgrims would be proud. ChakaFit gives you a good leg burn as you work through a variety of 1 minute stations.

Thursday: Happy Thanksgiving! You’ll be sure to earn your turkey at 9:30am with this Endurance Thursday special! Get a buddy and come on out to work through this two part partner workout! Gobble gobble!

Friday: Black Friday will feature the same WOD at 10am and 11am. We’ll be testing your ability to complete work in a given time frame. Great training for making through crowded stores before sales end!

Saturday: Weekends for this new cycle will feature twists of classic CrossFit Girl WOD’s and Benchmark tests. For this week, CrossFit will tackle “Frantasy Land”, while ChakaFit will get after “Barb’s Wired”. Come out and see what these changes bring!

Sunday: 10am Boot Camp (must have any punch card), 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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