• Chaka CrossFit

Chaka Weekly Programming 6/15 - 6/20



Welcome back gang! The green phase is in full effect so it’s time to get back to work at Chaka! Just as a reminder, one class will be offered all day with modifications for the MWF 9am class.


Monday: We start the week off with a strict press strength to build those shoulders. Then it’s time for a ladder workout, but remember, what goes up must come down.


Tuesday: Gymnastics is the name of the game for Tuesday’s strength. SLRDLs and hanging leg levers. Then a long chipper is on deck for the workout.


Wednesday: we get a bar back in our hands on hump day. Short work periods with long active rest to build up our ability to recover.


Thursday: Lots of running for endurance Thursday. Choose your own pace for an out and back run from Chaka for time and then complete a different movement each round when you return. 


Friday: Nothing goes together like heavy weights and high skill gymnastics. The reps go down but the weight goes up for this bad boy. Perfect way to end the work week.


Saturday: 3 by 10 minute windows to get done a good amount of work, but the faster you go the more rest you’ll have.



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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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