Feature Image – Almost all the Transformation Challenge Members seated before our Kick-Off meeting last night! Welcome again to all our 2018 Summer Transformation Challenge Members, as well as all current members who will be taking on the Transformation Challenge!
Reminder tonight – Nutrition Workshop at 19:30

#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 >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete 4 Rnds of the following FT:
400 m Run
8 Muscle-ups

TC = 16 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 >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

NB – T/Challenge (New Members) 3 Reps on PVC/7kg/Empty Bar (15kg/20kg)

then…

2) Scaling – Scale the Muscle-ups so that you can complete them in 2-3 sets. New TC Members scale right done as indicated below!

Intermediate Option

Complete 4 Rnds of the following FT:
400 m Run
5 Muscle-ups (Or 10 Pull-ups and 10 Ring Dips)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 4 Rnds of the following FT:
400 m Run
8 Ring Rows
8 Kneeling Push-ups

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

NB – T/Challenge (New Members) 200 m Run and 8 RR and 8 Push-ups (kneeling)

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