Featured Image – A massive congratulations goes out to Cape CrossFit Wolfpack (left, from CT) and CrossFit Valley Road (right, from PE) for placing 2nd and 3rd respectively at the Meridian Regional this past weekend. They both qualifying for the Reebok CrossFit Games in Madisson, Wisconsin USA in August 2018! Our blood is green!! Image courtesy of CrossFit, Inc.

#CrossfitValleyRoad #CapeCrossfitWolfpack #CapeCrossfit #OurBloodisGreen #CrossFitRegionals #MeridianRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #reeboksa #nutritechfit #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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’ED WOD

1) EMOM for 10 min:
Min 1 – Front Squat 5 (70% 1RM)
Min 2 – Strict Ring Dips RM

Score = Max Load plus best RM

then…

2) Complete the following intervals:
Run 800 m with 25kg/15kg plate
Run 600 m with 20kg/10kg plate
Run 400 m with 15kg/5kg plate
Run 1200 m

TC = 24 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) EMOM for 10 min:
Min 1 – Front Squat 5 (70% 1RM)
Min 2 – Strict Bar Dips (banded) RM

Score = Max Load plus best RM

then…

2) Complete the following intervals:
Run 800 m with 15kg/10kg plate
Run 600 m with 10kg/5kg plate
Run 400 m with 5kg/2.5kg plate
Run 1000 m

TC = 24 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 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