Featured Image – “Skottlebraai” in full swing at CrossFit Algoa this past Saturday! Fun Times!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Reminder – A new evening class schedule from tonight! Monday through to Thursday we now have 16:30; 17:30 and 18:30 Classes!! Remember to book at algoa.itensityonline.com

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

RX’ED WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
100 DU
50 m Burpee Broad Jump

Score = Total Reps
350 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) Intermediate Option
AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
80 DU
50 m Burpee Broad Jump

Score = Total Reps
330 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

Beginner Option
AMRAP 20:
600 m Run
600 m Row or 60 SDHP (16kg/10kg)
60 SU
30 m Burpee Broad Jump

Score = Total Reps
210 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

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