• Chaka Team

Chaka Weekly Programming: 12/9/19-12/14/19


Reminder: December's Empowerment Project is this Thursday night @ 7pm.

It’s hard to believe we are already on our 5th week of our new cycle after the Open, featuring our strength endurance and aerobic capacity focus. This week we’ll be really focussing on muscular strength as our workouts will feature large sets of movements that will test your ability to hang onto the barbell or power through fatigue to finish that last set.

Monday: At CrossFit, we’ll kick off our week with some barbell cycling work in our strength, followed by a real leg burner of a workout. Chaka will also be going heavy on the legs to start off the week, as they work through a long endurance workout with descending reps.

Tuesday: Both ChakaFit and CrossFit will feature some skill work where the focus is upper body pulling and midline stability. CrossFit then takes on 2 short AMRAPs where we put that skill work into practice, while Chaka Fit works through a longer AMRAP featuring the classic push/ pull combo.

Wednesday: You’re going to need a partner to conquer this mid-week madness in CrossFit. This challenging WOD features 3 different types of monostructural movements and 3 different workout formats. You won’t want to miss this. Chaka Fit’s workout is just as maddening as you work to hit the same score in an interval style workout. Count those reps!

Thursday: This Endurance Thursday will feature some barbell cycling work. Using a modification of the infamous bear complex, this WOD will not only test your ability to withstand time under tension, but also challenge you to be extremely efficient in your barbell cycling. What more could you ask for??

Friday: CrossFit caps off the week with some interval work, but not before we squat heavy! Chaka Fit will bring it home with an accessory strength working shoulder and hip stability, followed by a chipper featuring a famous CrossFit Girl.

Saturday: Weekends for this new cycle will feature twists of classic CrossFit Girl WOD’s and Benchmark tests. For this week, CrossFit will tackle “A Little Workout Called Jackie and Diane...” while ChakaFit will get after “Team Biking Kelly”. 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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