Featured Image – Our resident CrossFit Games Masters athlete, Eva in Hawai, getting in some swimming! Awesome pic Eva! (Image courtesy of Eva Thornton)

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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 WOD

1) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 DU’s

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 Singles

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

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