Featured Image – Our Valentine’s Day Classes were a blast! Here in pic is Angelo, Danielle and Estelle who dressed up for our bright and early 5:25 am class!
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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) CrossFit HQ WOD – 180201

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

NB – do the burpees as BB Facing!

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Score = Total Reps (Choose scaled if not at BW)

then…

2) Complete 3 Rnds FT:
L-sit 30 sec
Left Side Bridge (X) 1 min
Right Side Bridge (X) 1 min
15 GHD Sit-up

TC = 12 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) CrossFit HQ WOD – 180201

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Score = Total Reps (Choose scaled if not at BW)

then…

2) Complete 3 Rnds FT:
Tuck-sit 30 sec
Left Side Bridge 1 min
Right Side Bridge 1 min
15 Sit-up’s

TC = 12 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