Featured Image – Remember you can get your Urban Espress “Sweet and Strong” daily coffee at CrossFit Algoa! You can also purchase whole and ground beans….please see the following link (https://crossfitalgoa.com/ue-sweet-strong-coffee/) on how to place your order. Proceeds go to supporting Dave and Eva get to the Reebok CrossFit Games in 4 weeks time!!! (Images Courtesy of @toosocialsa & @UrbanEspressCoffeeCo)

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames#fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #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) 2km Sandbag Carry (in groups of 3) (with 200m ascent)
In groups of 3 carry a Sandbag (60kg/40kg) down to 3rd Avenue dip and back (2km)
LITE (40kg/30kg)

TC = 70 min

Score = Time/TC plus 1 sec/rep missed
NB 10 m = 1 rep

RULES:
The bag is not allowed to touch the ground!
Every time you switch on the sandbags…the person who was carrying the bag last and the other person not carrying the bag next, complete 5 Synchro burpees!!
Half way Point Turn arround time cap is 30 min (if you have not reached the half way mark then turn arround and head back)

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