Featured Image – Dave Castro announcing the Strongman’s Fear Event at the 2017 Reebok CrossFit Games which starts today! Go to games.crossfit.com to watch all the action live (Image courtesy of CrossFit Inc.)!

REMINDER – Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva Thornton (Masters ladies 45-49 years) and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late)  for a Pizza evening. For more details please see the email we sent out on Tuesday!

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

RX’ED WOD

1) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)

Score = Quality

then…

2) Complete 27-21-15 of the following FT:
Pull-ups
Thruster (40kg/26kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

then…

3) HS Hold at Wall – accumulate 5 min of holding

Score = Time to accumulate

EXTRAS WOD

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

LITE WOD

1) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)

Score = Quality

then…

2) Complete 27-21-15 of the following FT:
Pull-ups (assisted)
Thruster (40kg/26kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Piked HS Hold (51cm/61cm) – accumulate 5 min of holding

Score = Time to accumulate

COMPETITORS WOD

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