Featured Image – Tonight’s the night…our Christmas Party/Prize Giving and Year End Function is tonight! See you all there!
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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

REMINDER – There will be no evening classes tonight because of our Christmas Party from 18:00! I.e. Last class is 12:00 today!

REMINDER – There will also be no early morning classes on Thursday….classes resume 9:00 am Thursday morning! Reminder we are on a new schedule for the next 10 days to 2 weeks so please check the schedule carefully and book accordingly! Thank you!

RX’ED WOD

1) Complete 100 T2B FT

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then..

2) AMRAP the following for 12 min:
15 m HS Walk (2 x 7.5 m shuttles)
30 Wall Ball (9.1kg/6.3kg)
15 Hang Power Snatch (34kg/25kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Complete 100 HKR FT (or Sit-ups)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then..

2) AMRAP the following for 12 min:
45 Weight Transfers at wall (Scaling 2 – Piked Hold Opp Shoulder Taps, 61cm/Floor)
30 Wall Ball (6.3kg/4.5kg)
15 Hang Power Snatch (25kg/15kg)

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