Featured Image – Jemima warming up on one of our favourite pieces of equipment…the Xebex Airbike! Cindy (right) and Willie (at the water fountain) is also in the background prepping for class! What is your pre-class routine? Do you arrive slightly early, get in a general warm-up and complete some mobility work? Do you get some extra’s in before class? Do you catch up with your friends at the Box? Or do you barely make it in on time? Life can be hectic but an extra 10 minutes before each class can go a long to improving your health, fitness and wellness over time!

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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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT

Sandbag Squats (60kg/40kg)
Sandbag Shuttle Carry (10m) (40kg/30kg)

TC = 20 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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT

Sandbag Squats (40kg/30kg)
Sandbag Shuttle Carry (10m) (40kg/30kg)

TC = 20 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@algoacrossfit.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