Featured Image – Throwback to a month or so ago…we held a “Fun Fitness Camp” for our Members and our Summer Transformation Challenge Members! It was FUN! Want more fun in your life? Contact us on our details below to get you going in 2018!

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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 3-3-3-3-3 (count sets >75% 1RM, go for max)

Score = Load

then..

2) Complete 3 Rnds of the following FT:
25 T2B
25 TNG Clean (power) and Jerk (push) (50kg/35kg or 33% of 1RM)
*Min of 5 TNG C&J at a time (if less complete 3 BB Facing Burpee penalties)

TC = 17 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) Front Squat 3-3-3-3-3 (count sets >75% 1RM, go for max)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
25 Hanging Knee Raises
25 TNG Clean (power) and Jerk (push) (35kg/20kg or 33% of 1RM)
*Min of 5 TNG C&J at a time (if less complete 3 BB Facing Burpee penalties)

TC = 17 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