Featured Image – Coach Cindy (left) and Intern Coach Anje (right) educating and guiding our CrossFit Algoa Kids through their Holiday Camp yesterday! Fun Times!!

REMINDER – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitalgoaKids #CrossFitGames #CrossFitAlgoa #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #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) Complete 3 Rnds of the following FT:
Run 800 m
HS Walk 30 m

TC = 20 min

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

then…

2) Complete a mixed Tabata of the following for 8 min (16 Rnds):
1st 20 sec – HSPU
2nd 20 sec – T2B

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Complete 3 Rnds of the following FT:
Run 700 m
10 Wall Walks (or furthr scaling 30m m Bear Walk)

TC = 20 min

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

then…

2) Complete a mixed Tabata of the following for 8 min (16 Rnds):
1st 20 sec – Piked Push-ups (61cm/floor)
2nd 20 sec – Hanging Knee Raises

Score = Total Reps

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