Featured Image – Cade, Clarice, Tim and Thando (out of shot), climbing the ridge towards Fort Frederick from the Tramways Building on the Nutritech East Cape Champs Trail Run/Obstacle course event!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #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) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) NECC 2017 – THE BEACH:

RX Event 2 – For Time:
21-15-9 Sandbag Cleans (60kg/40kg)
Sandbag carry to HSPU (15 m)
27-21-15 HSPU
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of…
Airbike (Xebex/Assault) (cal)
Thruster (45kg/30kg)
C2B Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

b) NECC 2017 – THE BEACH:

SCALED Event 2 – For Time:
21-15-9 Sandbag Cleans (40kg/30kg)
Sandbag carry to HSPU (15 m)
27-21-15 Push-ups (Men – Toes; Women – Kneeling)
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of
Airbike (Xebex/Assault) (cal)
Thruster (30kg/20kg)
Pull-ups (assisted)

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 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