• Chaka CrossFit

Chaka Weekly Programming 3/23-3/29


This week is the beginning of Week 2 of classes being temporarily suspended at Chaka. We are hopeful that we can reopen as soon as it’s safe, but we realize that our collective situations can change very rapidly.  Please follow us on Facebook and Instagram to stay up-to-date with any changes or updates. As soon as we know something, we will let you know as well. Also, please feel free to message or call us if you have any questions or concerns about anything.  We can’t thank you all enough for your continued support.

Now, the fun stuff, WODS!!! We are continuing Home WODs and are evolving how we are going to keep our athletes fit at home.  As such, each Home WOD now includes 3 versions depending on your equipment availability: Barbell, KB/DB, No Equipment. We’ve tried to have as much consistency across all 3 versions of the workouts as possible, but sometimes WODs may look pretty different.  Again, if there are questions about how to modify a movement or workout, please ask!

Monday: It’s an ascending AMRAP, yay! This time it's a triplet of HSPU’s (which can be scaled to strict presses or pike push ups), lunges and v-ups. Try not to get sucked in that trap of moving too fast through the rounds of 2,4 and 6, because that's when the real fun starts!

Tuesday: This is a slight modification on the Hero WOD “Glenn” with lots of RUNNING! Oh yeah, and a couple burpees at the end :)

Wednesday:  On tap is another AMRAP! Try your best to maintain a consistent pace round to round throughout the entire workout!

Thursday: It's kind of a free-for-all with this workout, as each version is different.  Each version of the WOD has only 1 movement, because sometimes, that’s all you need! Choose your own adventure: Power Snatches, Turkish Get-ups or Wall Walks.  Choose wisely!

Friday: It's EMOM time! We’ve got 4 different movements, 40 seconds of work, 20 seconds of rest and 5 total rounds. You're gonna feel the burn on this one!

Saturday: Another Hero WOD to end the week, “Zachary Teller”. This WOD is like a snowball rolling downhill.  It's not so bad to start but escalates very quickly. There’s only 1 version of this WOD so everyone can join in on the fun!


32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

© 2018 by CDL Health & Fitness, Inc. Proudly created with Wix.com