Feature Image – Yesterday’s 8:30 class … Many members making great gains! Week 1 of the Transformation Challenge is nearly over… congrats to all! You are all doing great!!

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

SPECIALITY CLASS

8:00 – 9:00 The Clean

RX & LITE WODS

1) CrossFit HQ WOD (181018)

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb. (52kg)
Women: 75 lb. (34kg)

Scaling
This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

New T/Challenge Members – BB (PVC-20kg/PVC-10kg) with a cap of 17 min

TC = 35 min

Score = Time/TC Plus 1 sec/Rep Missed

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch