Featured Image – One of Eva’s shirts at the 2017 Reebok CrossFit Games that started yesterday!

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 WOD

1) Clean, Hang Clean, Push Jerk, Split Jerk – climb to a heavy load on this complex

Score = Load

then…

2) EMOM complete the following for 12 min:
100 m Run
AMRAP Plate Burpees (15kg/10kg) remainder of each min

Nb – 10 m = 1 rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Power Clean/Front Squat, Hang Power Clean/Front Squat, Push Press, Push Press – climb to a heavy load on this complex

Score = Load

then…

2) EMOM complete the following for 12 min:
100 m Run
AMRAP Burpees remainder of each min

Nb – 10 m = 1 rep

Score = Total Reps

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