Featured Image – Catch Coach Dave and some awesome athletes (@kelly_howitz ; @reggiehufkie @ischkesenekal_shot_discus ; @lux_adams and Lana Krige) from PE at the “All In” Sports Ministry Conference to be held this weekend! Saturday and Sunday still to come so go sign-up and  CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

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

SPECIALITY CLASS (last class for the year)

8:00 – 9:00 Rope Climbing

RX & LITE WODS

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

1) Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (35kg/25kg) / other arm Waiter Walking (32kg/24kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 35kg/25kg OR DB 32kg/24kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option (Int1)

Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (30kg/20kg) / other arm Waiter Walking (24kg/16kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 30kg/20kg OR KB 24kg/16kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (20kg/10kg) / other arm Waiter Walking (16kg/12kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 20kg/10kg OR KB 16kg/12kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (15kg/7.5kg) / other arm Waiter Walking (12kg/5-8kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 15kg/7.5kg OR KB 12kg/5-8kg)

TC = 25 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 placed 2nd in the Mens 40-44 yrs at the 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