Featured Image – Rose (from CrossFit Grahamstown) in mid flight on a burpee broad jump, with Janet close behind her. Try find Coach Deane and Alwyn about to get smoked by a wave in the background!

A big thank you to both Renette (of @natrefphoto) and Rose for the photo shoot on Saturday…we can’t wait to see all the pics!! Go view @natrefphoto on instagram for a preview of some of the pics!

#natrefphoto #crossfitgrahamstown #crossfitsa #crossfitculture #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #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) Deadlift 5-5-5-5-5 (75% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following FT, with one BB set at 80kg/55kg:
15 Deadlift
12 Floor Press
9 Clean (squat)

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) Deadlift 5-5-5-5-5 (75% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following FT, with one BB set at 55kg/35kg:
15 Deadlift
12 Floor Press
9 Clean (squat)

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@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