Featured Image – From left going clockwise…Aidan, Phoebe, Amber, Jay and Jemima with Janet top right…they are completing Synchro Burpee Step Ups at our FUN Fitness Camp this past weekend!!

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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

REMINDER – there will be no evening classes tonight because of our “Jingle & Mingle” Christmas Function!
There will also be no 5:25 am class on Thursday morning. The next class will be 8:30 Thursday!

RX WOD

1) Yesterday’s WOD – “CrossFit Algoa’s 12 Day’s of Christmas WOD”

OR…

1) CrossFit HQ’s WOD Friday 181123 (161125)

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

TC = 35 min

Score = Time/TC plus 1 sec/rep missed (Total Time including precise rests)

EXTRAS

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

LITE WOD

1) Yesterday’s WOD – “CrossFit Algoa’s 12 Day’s of Christmas WOD”

OR…

1) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

Intermediate Option (Int1):

Same as Rx

Beginner Option (Beg1):

5 rounds, each for time, of:
Run 600 m

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s (Beg3)

5 rounds, each for time, of:
Run 400 m

TC = 35 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 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch