Featured Image – A very big thank you to all the CrossFit Algoa Volunteers/Officals who helped make the NECC 2017 a success! We are proud of you all!! In picture, many of the Teams, helpers and competitors after the final on Day 3!

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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 & LITE WOD’s

None today…we are setting up the Box today after the NECC 2017! Normal class schedule resumes tomorrow from 5:30am!

Home based WOD…

Run 5 km, but EMOM complete 3 Burpees!

Score = Time

EXTRAS

None today!

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/.

All those who participated at the NECC 2017… congrats to all of you! Great effort by each and everyone of you! There were some tough workouts but your hard work and diligent training has paid off!
NECC athletes will rest Monday and complete Wednesday’s active rest day on Tuesday and Wednesday! You will resume normal training from Thursday!

Cool-down/Trigger Ball/Foam Roll/Stretch