• Chaka CrossFit

Chaka Weekly Programming: 12/30/19 - 1/4/20




Take Note of the Modified Schedule for New Years Eve (6:30am,9am,11am) and New Years Day (9am and 11am)

📝 New Saturday Schedule Starts this weekend (1/4/20)📝


2020 is right around the corner folks! Big things are coming to Chaka as we prep for the New Year, so get ready to take your fitness to the next level! This week marks week 8 of our post-open cycle, and as we move closer and closer to our retest date, we’ll continue to ramp up the intensity. This week also marks the beginning our our new weekend schedule featuring the highly anticipated Barbell class! This class will be extremely beneficial for all ability levels, from novice lifters to seasoned vets, so be sure to come check it out regardless of where you stand with a barbell! Be sure to take note of the modified schedule for New Year’s Eve and Day too.


Monday: We get back under some weight in both CrossFit and Chaka Fit to start the week off, as both classes feature a strengths with an emphasis on time under tension. CrossFit then grabs some dumbbells as the work through a triplet for time, while Chaka Fit “snatches” some kettlebells and “steps” their way through three AMRAPs.


Tuesday: Nothing like some skill work to bring in the New Year. Everyone knows that healthy shoulders are happy shoulders, so both classes will work through a “prehab” skill in order to prep for some high intensity gymnastics to follow! Champagne won’t be the only thing poppin’ on New Year’s Eve because these classes will be bringin’ it!


Wednesday: Happy New Year! It’s time to get right to work in 2020! Get a buddy and come out and tackle a fun partner WOD in CrossFit as you push each other while one works and one rests. Chaka Fit will work their way through a variety of stations that includes everyone’s favorite, THE BATTLE ROPES! Both workouts feature a twist with the number 20, so come check out this sneaky surprise!


Thursday: This Endurance Thursday looks a little different than normal as we focus on more muscular endurance rather than cardiovascular. Do you think you can make it to the last round before the time cap? Come find out!


Friday: After a stability focused strength, CrossFit goes all out to test their gymnastic abilities under fatigue. Chaka Fit will grind through two different AMRAPs with the dynamic duo: sandbags and slamballs.


Saturday: Weekends for this cycle will feature twists of classic CrossFit Girl WOD’s and Benchmark tests. For this week, CrossFit will tackle “Jackie Chan” while ChakaFit will get after “Nasty Annie”. Don’t forget about Barbell at 9am too! Come out and see what these changes bring as we take on the New Year!



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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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