• Chaka CrossFit

Chaka Weekly Programming: 1/20/20 - 1/25/20

Anaerobic Testing Day....What fun was had

Week of January 1/20

Welcome to week 11 of our post-open cycle folks! Just one more week til we retest! That means that this week is all about lighter weights and speed! We’re on the home stretch to putting up some big numbers and fast times for this strength endurance cycle! This week also marks the fourth week of our new weekend schedule featuring Barbell class at 9am on Saturday. This class will be and has been extremely beneficial for all ability levels, from novice lifters to seasoned vets. Be sure to come check it out regardless of where you stand with a barbell!

Monday: Monday’s CrossFit strength features two accessory lifts to get our hips and glutes fired up, before we stick with the same 21-15-9 theme from last week, but this time it’s in a more traditional sense. Chaka Fit will also work through an accessory strength, followed by an EMOM that will require some max effort training! Use your rest wisely!

Tuesday: This is the second week of GOAT Tuesdays. Both classes will feature a 12 min time block for you to pick a skill or lift in CrossFit that you’d like to get better at and get valuable feedback from our coaches! CrossFit will then work through a gymnastic style push and pull WOD, while Chaka Fit takes on three different couplets that will test both your strength and endurance.

Wednesday: Missy Elliot said it best, “is it worth it? I push jerk it! I put my weights on flip it and reverse it!” Well, maybe those aren’t quite the words… but you get the idea! CrossFit sees how heavy they can get in a push jerk triple, and then move right into a barbell workout that builds in weight. Chaka Fit is going rounds for time in three different mini-wods. As time goes on, the rounds get less, so set a good pace and use your rest!

Thursday: This Endurance Thursday is all about legs and core. Descending reps is the name of the game, but you’ll have to earn every round through overhead lunges and shuttle sprints. How fast can you move through 105 reps?

Friday: We’re all about teamwork at Chaka, so this Friday, CrossFit and Chaka Fit feature a partner WOD. Both workouts only have one partner working at a time, so work for each other and push it to the limit!

Saturday: Crossfitters will be taking on “Double Jumping Nate” on Saturday morning. A twist on the infamous Hero WOD, Nate. Then at Chaka Fit, TLC said it best. “Don’t go chasing waterfalls.” You’ll need a team of 3 to tackle this long chipper together in waterfall fashion. Don’t forget about Barbell at 9am either! This week we’ll be hammering technique on the snatch. You won’t want to miss it!

Sunday: 10:15 am Boot Camp HIIT Class. 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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