CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 January 2019 NEW YEAR’S DAY

CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 January 2019 NEW YEAR’S DAY

Featured Image – Happy New Year! From all of us at CrossFit Algoa, we wish you a year filled with Blessings!!

At the start of each year I refer our Box and AFL members to an article on Goal Setting and Positive Self-talk ( It elaborates on the following! If you could wave a “magic wand”, what would you do to improve yourself as a human being? Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”! Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

As per usual each year I suggest completing our goal setting drills! Please see our Email Communication on this!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#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 / 0845086893 (Kids) / 0784517637 (adults).

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


1) Happy New Year!! See our featured Image writing above!

Get in some fun filled activity with family and friends! If you are keen to WOD then see below…

RX/Intermediate/Beginner1 Optons:

CrossFit HQ WOD (181224 / 171225)

4 rounds for time of:
Run 400 meters
50 squats

Score = For Time

You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.

Beginner Option (Beg3)
3 rounds for time of:
Jog 400 meters
30 squats

Score = For Time


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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