• Chaka CrossFit

Chaka Weekly Programming 3/2-3/8

ANNOUNCEMENT: Chaka swag is here y’all! Grab your new hats, shirts, tanks and sweatshirts before they’re gone! Don’t miss out!

We’re onto week four of our anaerobic cycle! Hard to believe we’re already halfway done! As we reach the halfway point, this week we’ll be pulling back the reins a bit on intensity and getting back to the roots of capacity with some longer workouts. Now, this doesn’t mean we’re taking the foot off the gas pedal, we’ll just be taking a longer ride on the gainz train!! CHOO-CHOOO!!

Monday: No better way to start off the week than with some olympic lifting and gymnastics, so that’s exactly what we’ll be doing. CrossFit works through a two part WOD with snatches and clean and jerks, while Chaka “pushes” their way through a longer AMRAP. Set a steady pace and keep moving.

Tuesday: Along with the usual GOAT Tuesday, a gymnasticy 12 minute challenge is on deck as well. Then its CrossFit’s turn to tackle an AMRAP that will be sure to be a leg burner. Chaka Fit hits the traditional 21-15-9 complex.

Wednesday: If you didn’t get enough from Tuesday’s challenge, you’ll be sure to get your fix today! We’re testing a 1000m row for time, and you’ll be able to see how you match up with the rest of the world through an online test! But shortly after, buy-ins and death-bys await… so enjoy the fun while it lasts!

Thursday: Increasing weights and descending reps pair well together, especially on an Endurance Thursday! You’ll have to earn every rep in this challenging WOD. Dumbbells or barbells? Pick your poison!

Friday: An accessory strength is on tab to close out the work week. Healthy shoulders are happy shoulders! We’re then back to interval training in CrossFit, while Chaka paces their way through an EMOM.

Saturday: Chaka Fit works has three 10 minute workouts to tackle on Saturday morning, each with a big task to chip away at before a max effort movement to finish. Barbell will be crushing some snatches for breakfast, and CrossFit brings it home with a buddy as you “climb” your way through descending reps of running intervals and thrusters.

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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