Featured Image – Coach Deane reffing the Wall Ball Volley Ball game that got a little out of hand over the weekend!! Great work ladies and gents!
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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

Our 6 week Summer Challenge Starts today…
Our 6 week Transformation Challenge starts tomorrow…Reminder to all New Members that we have our Kick-off meeting evening tonight at 19:10.

Our Internal Challenge will consist of our usual Challenges, namely:
1) “Fat Loss” Challenge
Largest % reduction in body fat (not body weight).

2) “Gains” Challenge
Largest % improvement on benchmark testing

3) “Fittest in the Box” Challenge
Highest scoring on benchmark tests (either T1 or T2)

4) “Attendance” Challenge
Highest attendance

RX’ED WOD

1) Complete the complex 5 times – Snatch Segment Deadlift, Snatch Segment Pull, Power Snatch, Snatch (>50% 1RM and climb to a max load)
(Segment – pause 4 cm, knees, pockets, stand or pull)
Rest as needed!

Score = Load

then…

2) Complete the Benchmark WOD’s

a) Test 1 – Isabel – 30 Snatches (61kg/43kg) FT
NB – SQUAT SNATCH!
TC = 10 min

Score = Time

Rest 7 min

b) Test 2 – Grace – 30 Clean (any) and Jerk (any) (61kg/43kg) FT

TC = 10 min

Score = Time

EXTRAS

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

LITE WOD

1) Complete the complex 5 times – Snatch Segment Deadlift, Snatch Segment Pull, Power Snatch, OHS (>50% 1RM and climb to a max load)
(Segment – pause 4 cm, knees, pockets, stand or pull)
Rest as needed!

Score = Load

then…

2) Complete the Benchmark WOD’s

a) CrossFit Algoa’s LITE VARIANT for Isabel – 30 Snatches (40kg/25kg) FT
NB – POWER SNATCH, OHS
TC = 10 min

Score = Time

Rest 7 min

b) CrossFit Algoa’s LITE VARIANT for Grace – 30 Clean (any) and Jerk (any) (40kg/25kg) FT

TC = 10 min

Score = Time

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