Featured Image – Coach Cindy educating one of our CrossFit Algoa Kids groups during class time! Not only does our CrossFit Kids program include exercise but we also educate them on a range of topics such as, good nutrition, work ethic, importance of academics, discipline and diligence to name but a few.  If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.(61kg/43kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (61kg/43kg)
BB Facing Burpees

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 Single-unders
10 Overhead Squats, (40kg/27kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (40kg/27kg)
BB Facing Burpees (Step Over)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. Anyone interested in following our AFL Competitors
programming who is not a member of CrossFit Algoa can contact Dave on
dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok
CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch