Featured Image – The beautiful view at last year’s Fittest in Cape Town! Nutritech was there in full support as per usual! We are looking forward to this years FiCT from 1 – 3 January 2018.

#fittestincapetown #nutritechfit #reeboksa #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #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) Complete the following FT:
6-5-4-3-2-1 Thruster (85kg/60kg or 68% 1RM)
100 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed
then…

2) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

EXTRAS WOD

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

LITE WOD

1) Complete the following FT:
6-5-4-3-2-1 Thruster (50kg/32kg or 68% 1RM)
100 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed
then…

2) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

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