Reminder – we will be having a BEACH WOD – Meet at Summerstrand Life Saver Shack 9:15
Bring Swimming costumes, cap, sunscreen, towel, water, etc! Family and friends welcome!!

Join us at Urban Espress Coffee Company (Shop 4) 25 6th Avenue Walmer after the beach for a post WOD recovery meal and coffee/refreshments!

Family and Friends welcome! See you there!

As such there will be no 9:00 Class at the Box….come meet us at 9:15 at the Beach!

Featured Image – A beautiful pic from our last Beach WOD!!

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

RX and LITE WOD’s

1) 15 min Friendly game of Socby

then…

2) In groups of 4 – AMRAP the following for 20 min:
40 (M1/F1) Synchro KB Snatch (20 e) (24kg/16kg), to work partners (M2/F2) must hold an Airsquat (bottom hold)
100 m (F1/F2) and (M1/M2) Partner Piggy Back Carry (50 m each)
40 (M1/F1) Synchro Goblet Squats (24kg/16kg), and other 2 partners (M2/F2) complete 40 Synchro Push-ups (20 each pair)
100 m Synchro Burpee Broad Jump

Score = Total Reps
280 reps/Rnd
(For this WOD – 1 m = 1 rep)

Int1 Option – Same

Beg1 Option – 16kg/12kg; Push-ups (Floor/Kneeling)

Beg2 Option – 12kg/5-8kg; Push-ups (Floor)

EXTRAS WOD

None today… Join us at Urban Espress for Brunch- see above!

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