Featured Image – The Open, Just 3 days away! Here is yesterday’s Registration list and our countdown! Sign-up asap if you have not done so already. A big thank you for Eva and Anje for their artistic works!!

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#reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete
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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) Practice Kipping Pull-ups

Score = For Quality

2) Pull-ups RM-RM-RM

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
25 T2B
12 Clean (power) and Jerk (push) (61kg/43kg)

TC = 15 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) Practice Kipping Pull-ups (assisted)

Score = For Quality

2) Pull-ups (assisted) RM-RM-RM

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
25 Hanging Knee Raises
12 Clean (power) and Jerk (push) (40kg/25kg)

TC = 15 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