Featured Image – Coaches Deane, Aidan, and  Eva ran our Nutritech East Cape Champs 2017 (NECC 2017) Judges workshop on Saturday. Well done to all the coaches and to all those who attended the course! We eagerly await our NECC 2017!

#eastcapechamps #nutritechfit #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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).

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

RX’ED WOD

1) Isabel – complete 30 Snatches (squat) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Power Isabel – complete 30 Power Snatches (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

Score = Load

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of Isabel – complete 30 Snatches (squat) (30kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE VARIANT of Power Isabel – complete 30 Power Snatches (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

Score = Load

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch