Featured Image – The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #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 WOD

1) Tabata the following:

a) Double Unders

Score = Total Reps

Rest 2 min

b) Rowing OR SDHP (20kg/13kg)

Score = Total Calories (or reps)
NB – Rep count is Reps x 0.9

Rest 2 min

c) 5 m Shuttle Run

Score = Total Meters (m)

then…

2) Airbike Sprints 3 x 20/15 cal Sprints
NB – Rest as required btwn sets!

Score = Sum of 3 times to complete 60/45 calories in total

EXTRAS

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

LITE WOD

1) Tabata the following:

a) Single Unders

Score = Total Reps

Rest 2 min

b) Rowing OR SDHP (16kg/10kg)

Score = Total Calories (or reps)
NB – Rep count is Reps x 0.9

Rest 2 min

c) 5 m Shuttle Run

Score = Total Meters (m)

then…

2) Airbike Sprints 3 x 15/10 cal Sprints
NB – Rest as required btwn sets!

Score = Sum of 3 times to complete 45/30 calories in total

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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch