Featured Image – The Transformation Challenge has been a blast!! We finish up with our FUN Fitness Camp for both T/Challenge Members and also for members not on the T/Challenge tomorrow (Saturday). The FUN Fitness Camp starts 9:00 and ends latest 11:00. Bring some Recovery Food for afterwards. Awesome Urbanespress coffee on sale!! It does not have to be FUN to be FUN!!:)

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#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Clean (squat) and Jerk (split) 2 – E90sOn90s for 12 (8 Rnds) (Max Day)

Score = Load

then…

2) AMRAP 10:

Manmakers (30kgx2/20kgx2)

Score = Total Reps

EXTRAS

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

LITE WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Clean (squat) and Jerk (split) 2 – E90sOn90s for 12 (8 Rnds) (Max Day)

Score = Load

then…

2)

Intermediate (Int1)

AMRAP 10:

Manmakers (20kgx2/10kgx2)

Score = Total Reps

Beginner (Beg1)

AMRAP 10:

Manmakers (20kgx2/10kgx2)

Score = Total Reps

T/Challenge (Beg3)

AMRAP 10:

Manmakers (15kgx2/7.5kgx2)

Score = Total Reps

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