Feature Image – Our coaches weekend away this past Saturday… most of the Coltman and Van Thiel families “tucking in” to an awesome supper!!!

#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

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

RX WOD

1) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (120kg/84kg or 70% 1RM)
300 m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Scaling – Beginners can take the bar from the rack. Intermediate from the floor!

Intermediate Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (102kg/70kg or 70% 1RM)
300 m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (70kg/45kg or 70% 1RM)
300 m Run

TC = 8 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