REMINDER – Last day to BOOK YOUR TICKETS – you must book & pay your ticket by 12:00 lunchtime today, 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!!

NB – Kids tickets go for R100 each

For all the details go to 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) Complete 2 Rnds FT:
10 Clean (power) and Jerk (push) (102kg/70kg or 67.5% 1RM)
10 Burpee Box Jump Over (61cm/51cm)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
9-6-3 Turkish Get-up’s (32kg/24kg)
27-21-15 KB Swing (32kg/24kg)

TC = 10 min

Score = Time/Time Cap Plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Complete 2 Rnds FT:
10 Clean (power) and Jerk (push) (70/40kg or 67.5% 1RM)
10 Burpee Box Jump Over (61cm/51cm)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
9-6-3 Turkish Get-up’s (24kg/16kg)
27-21-15 KB Swing (24kg/16kg)

TC = 10 min

Score = Time/Time Cap 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