Featured Image – Our “Evening at the Box” Fundraiser Event was literally a blast!!! Christo (@ChristoFireNinja from Flameburst) entertaining in shot! A massive thank you to everyone who made this event possible…from attending, through to sponsoring through to organising! CrossFit Algoa’s Competition Committee, Eva and I are so grateful for all your support from, not only our own community and that in PE, but also the community throughout South Arica and even abroad!!!!!

#Blessed #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #reeboksa #nutritechfit #markandersonphysiotherapy #urbanespresscoffeeco #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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’s

1) CrossFit HQ WOD (180713)

For time:
2,000-m row OR Sub 200 SDHP (20kg/13kg)
1-mile (1609m) run
2,000-m row OR Sub 200 SDHP (20kg/13kg)
1-mile (1609m) run
2,000-m row OR Sub 200 SDHP (20kg/13kg)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD’s

1) CrossFit HQ WOD (180713)

Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Beginner Option
For time:
1,000-m row OR Sub 100 SDHP (16kg/10kg)
800-m run
1,000-m row OR Sub 100 SDHP (16kg/10kg)
800-m run
1,000-m row OR Sub 100 SDHP (16kg/10kg)

TC = 35 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