Featured Image – Don and Angeline at our Urban Espress Coffee Stand working their magic and selling our very own “Sweet & Strong” Coffee Blend made by Urban Espress to help fundraise for Eva and Dave’s trip to the 2018 #CrossFitGames. For more info on ordering visit the following link: https://crossfitalgoa.com/ue-sweet-strong-coffee/

Image courtesy of @TooSocialSA

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #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’ED WOD

1) E2ndMo2ndM for 12 min complete – Cluster, Thruster, 3 Front Squats (climb to a max day)

Score = Load

then…

2) Complete the following FT:
250 DU’s but EMOM, starting at 00:00 complete 5 Squat Cleans (102kg/70kg or 65% 1RM)

TC = 8 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) E2ndMo2ndM for 12 min complete – Cluster, Thruster, 3 Front Squats (climb to a max day)
NB Cluster – Power Clean, Thruster allowed

Score = Load

then…

2) Complete the following FT:
250 Single-Unders but EMOM, starting at 00:00 complete 5 Squat Cleans (70kg/45kg or 65% 1RM)

TC = 8 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