Featured Image – Book out the evening of Saturday 14 July, for our “Evening at the Box”, a Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! R200 per person includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! So keep following us on social media for more info on purchasing tickets in the next 2 days! (Artwork courtesy of Intern Coach Anje)

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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’s

1) AMRAP the following for 20 min:
Run 400 m
12 Box Jump Overs (76cm/61cm)
9 Bar M-ups
12 C2B Pull-ups

Score = Total Reps

10m = 1 Rep
73 Reps per Rnd

Then…

2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

EXTRAS

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

LITE WOD’s

1) AMRAP the following for 20 min:
Run 400 m
12 Box Step-Overs (61cm/51cm)
15 Pull-ups (assisted)
15 Push-ups (feet/kneeling)

Score = Total Reps

10m = 1 Rep
82 Reps per Rnd

Then…

2) Complete 33 Wall Walks FT but starting at 00:00 and EMOM complete 10 KBS (24kg/16kg)

TC = 10 min

Score = Time/TC plus 1 sec per meter missed (i.e. 1 wall walk is 3 meters i.e. 3 sec per 1 wall walk 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