Featured Image – Podium finishers at @crossfitmosselbay #gardenroutegames over the weekend! @coach_deanecf and @daveleveysa taking second in the advanced men’s division (right), @pot_taryn and @cindywattruslevey (Middle) taking 3rd in the Women’s beginner division and @cadeferreira_ and Thando (left) taking 3rd in the Masters vs Teens division. Congrats!

#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)
a) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

b) OHS 10-10 (count sets >65% 1RM)

Score = Load

then…

2) Complete the following Chipper FT:
50 Burpee Box Jump Over (76cm/61cm) – Vaulting allowed (both hands and feet must touch top of box)
40 Deficit HSPU’s (9cm/4.5cm)
30 OHS (90kg/63kg or 60% 1RM)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1)
a) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

b) OHS 10-10 (count sets >65% 1RM)

Score = Load

then…

2) Complete the following Chipper FT:
50 Burpee Step Over (61cm/51cm) – Vaulting allowed (both hands and feet must touch top of box)
40 Piked Push-ups (51cm/Feet on floor)
30 OHS (50kg/30kg or 60% 1RM)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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