• Chaka CrossFit

Chaka Weekly Programming 3/9-3/15


11am CrossFit class is moving to 10am M-F, starting Monday 3/9!

Phew! It’s hard to believe we’re already on 5 of 8 of our anaerobic cycle! Fitness has certainly been achieved over these past few weeks, but there’s no time to slow down now. With spring, sunshine and warmer weather on the horizon, it’s time to take our fitness back outside and soak up some fun in the sun. This week we’ll be adding more running into our workouts, as we get back to the roots of CrossFit with triplets, couplets and complexes. It’s looking like a great week!

Monday: With hopes that the sun will be shining, we’ll get to experience the great outdoors in CrossFit and Chaka Fit on Monday. After some accessory strengths in both classes, take time to enjoy the sun and work your way through some longer WODs.

Tuesday: Attention all CrossFitters this is your coach speaking. We seem to be experiencing some tough conditions so go ahead and buckle up because this may be a bit of a bumpy ride… Flight Simulator with Turbulence is on deck for this week’s 12 minute challenge, along with the usual GOAT Tuesday. So bring your rope and get ready!

Wednesday: It’s time to get some Oly lifting in, so with that in mind, CrossFitters will have some time to practice some clean pulls before building to a heavy lift. Two gymnastic filled AMRAPs are to follow so get ready to grip it and rip it! Chaka Fit hones in on their pacing, as they work through 3 5 minute AMRAPs, not once, but twice!

Thursday: It seems like it’s been forever since we’ve gotten outside for an Endurance Thursday, so this week we’re breaking that streak! Get a buddy and tackle this beast of a workout together, and luckily you’ll have a 30 minute time cap to help too.

Friday: Interval work is on tab for CrossFit on Friday after an upper body strength. With a little twist on a commonly used CrossFit movement, you won’t want to miss it! Chaka will accessorize their way through their strength piece with no time to “sandbag” the WOD after.

Saturday: Stations, stations and more stations are on the way to Chaka for this Fit class! Hold that pace the whole time and use your rest wisely because there’s 5 rounds of this bad boy! Barbell features the clean and jerk so make sure you get in and work on that form. CrossFit has two parts. One EMOM and one AMRAP. Get here to see what each one has in store!

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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