Featured Image – @CapeCrossFit Wolfpack using the worm at the Meridian Regional (Image courtesy of CrossFit, Inc.).

Reminder – Come get some of Urban Espress’s “Sweet & Strong” Coffee – our very own CrossFit Algoa Coffee Blend sold in support of getting Dave and Eva to the Reebok CrossFit Games in August!

Reminder – Meridian Regional viewing at the Box on a big screen at 17:00 tonight…bring family, friends, food, refreshments & fun!

#CFASweet&StrongUEBlend #UrbanEspressCoffeeCo #CrossFitRegionals #MeridianRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #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 and LITE WOD’s

1) Regionals 2018, Event 6 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:

4 rope climbs (4.57 m but cut-off at 2 m)
16 thrusters
3 rope climbs (4.57 m but cut-off at 2 m)
12 thrusters
2 rope climbs (4.57 m but cut-off at 2 m)
8 thrusters

M 155 lb. (70kg) | F 105 lb. (47kg)

TC = 7 minutes

Score = Time/TC plus 1 sec/repm missed

LITE – BB (45kg/30kg); Rope Pull-ups with feet 24-18-12 or further scaling, Rope Pulls – Lying to standing (12-9-6)

then…

2) Choose any Regionals Event missed this week… or if you have completed all then work on a weakness

EXTRAS WOD

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

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