Feature Image – We are inviting anyone keen to make a serious change not only to their physical appearance but also to their overall health and fitness! We are accepting applicants for our 2018 SUMMER TRANSFORMATION CHALLENGE – if you are serious about applying, click on this link… https://crossfitalgoa.com/transformation-challenge/ and complete the form to apply!

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

RX WOD

1) CrossFit Algoa’s October Challenge

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Cleans 21-15-9-3 FT (60kg/100kg/120kg/140kg // 40kg/70kg/84kg/98kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

CrossFit Algoa’s October Challenge

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling – use your % of 1RM if your clean is less than 155kg/107kg

Intermediate Option and Beginner Options
Cleans 21-15-9-3 FT
(Loadings – 40% / 62.5% / 75% / 87.5%)

TC = 12 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 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