Featured Image – DON’T MISS OUT! The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are still open to all and registration commenced on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

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 WOD

1) CrossFit HQ WOD – 180221 (170707)

8 rounds for time of:
Run 400 meters
Rest 90 seconds

TC = 30 min

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

then…

2) AMRAP 8 min of:
10 (5e) Turkish Sit-up
4 (2e) Turkish Get-Ups
20 sec L-Sit Hold (accumulate 20 sec’s)

Score = Total Reps
1 sec = 1 rep on the L-sit hold

EXTRAS

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

LITE WOD

1) Scaling
Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance.

Intermediate Option
Athletes can complete this workout as prescribed.

Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds

TC = 30 min

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

then…

2) AMRAP 8 min of:
10 (5e) Turkish Sit-up
4 (2e) Turkish Get-Ups
20 sec L-Sit Hold (accumulate 20 sec’s)

Score = Total Reps
1 sec = 1 rep on the L-sit hold

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