Featured Image – “”For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. Whoever believes in him is not condemned, but whoever does not believe is condemned already, because he has not believed in the name of the only Son of God.” ‭‭John‬ ‭3:16-18‬ ‭ESV‬‬ (Image courtesy of You Version Bible app)

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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

RX And LITE WOD’s

The BOX will be closed from Good Friday through to Easter Monday! Classes resume Tuesday 5:25. Please watch the “Whats App” Groups for Open Box times!

Home-based WOD:
Run 3 km for time but EMOM complete 5 Sit-ups and 5 Push-ups until completed the 3 km run!

Score = For Time
*EMOM – Every minute on the minute complete the SU’s and PU’s

LITE Options:
Int1/2/3 – Same
Beg1 – 3 PU and 3 SU EMOM
Beg2 – 2km Run And 3 Kneeling PU and 3 SU EMOM

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