Featured Image – A massive welcome to all our New Transformation Challenge Members who joined us today! We wish you well on your 6 week Journey toward renewed health and fitness! We are here for you…just shout if you need us for anything! Work Hard, have Fun and Enjoy the Ride!

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#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) Skill (Older members BB / New members PVC):
Airsquat
Back Squat
Front Squat

then…

Summer Challenge (Gains & Performance only) Those who missed yesterday’s benchmark testing of Isabel and Grace can do today!

2) Front Squat 3-3-3-3-3 (>80% 1RM) (New Members – moderate load! Great Form!)

Score = Total load (Sum of loading x reps)

then…

3) AMRAP the following for 12 min:
15 Burpees
200 m Run
* 200 m = 20 reps
** 1 Rnd = 35 reps

Score = Total Reps

EXTRAS WOD

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

LITE WOD

NB – New Members (Low intensity, scale volume as needed)

1) Skill (Older members BB/ New members PVC):
Airsquat
Back Squat
Front Squat

then…

Summer Challenge (Gains & Performance only) Those who missed yesterday’s benchmark testing of Isabel and Grace can do today!

2) Front Squat 3-3-3-3-3 (>80% 1RM) (Transformation Challenge – light loading! Great Form!)

Score = Total load (Sum of loading x reps)

then…

3) (Transformation Challenge) AMRAP the following for 12 min:
10 Burpees
100 m Run
* 100 m = 10 reps
** 1 Rnd = 20 reps

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