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January 11, 2018

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Chaka Weekly Programming: 7/2/18 to 7/7/18

July 1, 2018

Here we are at Week 3 of our cycle!  Reminder that our schedule is modified on Wednesday for the holiday and our 4 on the 4th event.  Hero WODs will run at 8am, 9am, 10am and 11am with a picnic to follow!  Bring something to grill and drink and a side to share!  Non-members are the standard $15 drop-in fee or $30 for all 4 WODs!  Workouts can be scaled for anyone without CrossFit experience!  

 

It's supposed to be a hot one this week, please make sure you are hydrating!  A nice cold FitAid post-WOD may be the perfect solution to your recovery!

 

Monday:  The gymnastics pulling work will challenge you first thing this week, then you will have a chance to test your grip with a hang clean and T2B combo, can you push the limit and go unbroken??

 

Tuesday:  All classes will have access to the snatch work as the strength.  This week you will work that overhead stability by descending all the way into a squat and pausing in the bottom.  The CrossFit WOD features a chance to practice double unders, there is no avoiding them today!

 

Wednesday:  The 4 on the 4th will be a great test of your Aerobic Capacity with a Hero WOD each hour for 4 hours!  See you at 8am for warm-up, first WOD will kick off at 8:15am!  

 

Thursday:  Two fun but challenging WODs today, a bench and bike combo with CrossFit that gives you incentive to lift heavier by allowing you to subtract time from your workout; and a challenging ChakaFit WOD called "Fit Gone Worse", dare you to try it!

 

Friday:  Today's push jerk strength will feature a new rep scheme that will help prep your Central Nervous System before going heavy for multiple reps!  Percentages are based off of our Push Press test, if you didn't get a chance to test that in class your coach can help find a challenging weight for you.  

 

Saturday:  Going to be a tough call on which WOD to choose for Saturday AM...they both look like long grinders!  

 

 

 

 

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