CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 September 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 September 2018

Feature Image – A massive thank you to all the CrossFit Algoa Volunteers, as well as to all those Volunteers from other Boxes or friends of CrossFit Algoa! Without out you the event is not possible! In shot, many of our volunteers and athletes from the final heats of the Endurade East Cape Champs 2018!
Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for some more pics and videos of the weekend!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED & LITE WOD’s

No Class today…we are setting up the Box today after the EECC 2018!
Normal class schedule resumes tomorrow from 5:25am!

Home based WOD for non-EECC athletes…

AMRAP the following for 15 min:
3 Burpees
5 Push-ups
7 Sit-ups
9 Air-squats

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
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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