Featured Image – Remember 17:00 tonight…our Box Broadcasting of the 2018 Reebok CrossFit Games… watch Dave, Eva and a whole bunch of really fit people do some real work! Our very own “Sweet & Strong” blend of coffee from Urban Espress will be on sale!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
RX and LITE WOD’s
1) Clean (squat) and Jerk (split) – EMOM 10 complete a single at 70-75% 1RM
Score = Load
2) In Teams of 4, complete the following FT:
100 Synchro DB Snatches (35kg/25kg) (In M/F Pairs – i.e. A total of 50 reps for Athlete F1 and M1)
80 Synchro T2B (In M/F Pairs – i.e. A total of 40 reps for Athlete F1 and M1)
60 Synchro Fat Bar Thrusters (40kg/30kg) (In M/F Pairs – i.e. A total of 30 reps for Athlete F1 and M1)
40 Synchro BB Facing Burpees (All 4 working at once and synchronised on lie down)
LITE – DB 20kgx1/10kgx1)/ (Fat Bar 25kg/15kg) / Hanging Knee Raises / Burpee Step Over BB
Score = Time
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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
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