Featured Image – In the center, Storm and Andy visiting us while on holiday from their yacht work! Thank you for visiting our Box Storm and Andy! Best of luck for your Kilimanjaro expedition next week!

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#reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #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 and LITE WOD’S

1) FiCT 2018 “Machine Infused Karen” – FT:

150 cal Airbike
150 Long Wall Balls Over Box (in same gender pairs 9.1kg/4,5kg) 5 m (LITE – 6.3kg/4.5kg)
75 Burpee Box Jump Over (61cm/51cm) – long ways jump over (76cm) (LITE – Burpee Step Over)
(5 reps per person on Burpee BJO, then swop)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) Complete the following FT:

50 Deadlifts (80kg/56kg)
50 Back Squats (80kg/56kg)
LITE (56kg/36kg)

Score = Time

EXTRAS WOD

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

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