CrossFit Algoa (Port Elizabeth) WOD – Sat 23 June 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 23 June 2018

Featured Image – What’s your excuse for not training???? Coach Sam still putting in the hard work while she recovers from her fibula fracture! Here she is doing some Oly lifting and Gymnastics the knees, unloading the injured area! Far too often one finds small excuses for why one should not be training! It’s always best to work around your limitations rather than find reason/s for why one should not be training! Keep up the good work Sam!!!!

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).


Foam Roll/Trigger/Warm-up/Mobilise/Activate



1) Complete the FT:
50/40 Cal Airbike (or 800 m Run), followed by 27-21-15 of:
DB Thrusters (25kgx2/15kgx2) (LITE – 16kgx2/10kgx2)
HS Walking (m) (LITE – Wall Walks 9-7-5)

TC = 17 min

Score = Time/TC plus 1 sec/rep missed


2) Thruster 10-10-10 (For Max Load)

Score = Load


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


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –


Cool-down/Trigger Ball/Foam Roll/Stretch

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