Featured Image – TICKET SALES ARE OPEN for our “Our Evening at the Box” on Saturday 14 July. Book your ticket/s by paying R200 per person into our Fundraising Account or in Cash for asap. This is evening Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The ticket includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! Email your proof of payment and numbers to info@algoacrossfit.com.                               For more details view the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

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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

1) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (35kg/25kg)
15 BB Facing Burpees
9 Strict deficit HSPU (6cm/3cm)

TC = 16 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) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (25kg/15kg)
15 Burpees
9 Piked HSPU (61cm/floor)

TC = 16 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