Featured Image – From right Mandy, Vicky and Unner all working hard last week! Each day we have many members attending with a common goal… getting abit better each and every day! Add those bits together over 3, 6, 12 or 24 months and you get some outstanding results!!! #CrossFitAlgoa #MakingPeopleBetter #CrossFitAlgoaKids #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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED and LITE WODS

No class today! Classes resume 5:25 am Tuesday morning.

Have a great Easter Monday… here is a fun home-based wod… CrossFit Algoa’s Variant of the Benchmark WOD Cindy….”Extra Cindy”:

“Extra Cindy” AMRAP 20 min:
5 C2B Pull-ups
10 Deficit Push-ups (5cm/3cm – 10kg/5kg bumper)
15 Jumping Airsquats (feet must leave floor)

Score = Total Reps

Options:
PS – if you cannot do Pull-ups at home substitute this with Burpees
Int1/2/3 – same
Beg1 – Pull-ups (P/G); Airsquats
Beg2 – Ring Rows (50cm/25cm); Airsquats

EXTRAS
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