Featured Image – Interested in our 2019 Summer Transformation Challenge? Complete the contact form here to get more info and to apply… https://crossfitalgoa.com/transformation-challenge/

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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).

RX and LITE WOD’s

Complete the following Benchmarks!

1) Fran – 21-15-9 of the following FT:
Thrusters (43kg/30kg)
Pull-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
Int1 (same)
Beg1 (Thrusters – 30kg/20kg ; Pull-ups – Purple/Green)
Beg2 (Thrusters – 20kg/12kg ; Ring Rows – 50cm/25cm)

then…

2) Power Elizabeth – 21-15-9 of the following FT:
Power Cleans (61kg/43kg)
Ring Dips

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
Int1 (same)
Beg1 (Thrusters 45kg/30kg; Ring Dips – Black/Purple)
Beg2 (Thrusters 30kg/20kg; Seated Parrallette Dips – straight legs)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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