Featured Image – Schmolly “Tabby” the CrossFit Algoa Mascot has become quite famous of late and we have decided that it was time for her to open her own Instagram account to cope with all the fan mail and fan requests that she has been getting!! Please follow her on @schmolly.crossfitalgoamascot to see what she get’s up to and how she keeps CrossFit Algoa members and coaches on their toes!:)

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1) 2 Power Cleans – EMOM 10 min (count sets >70% 1RM Max Day)
NB – You can drop the bar btwn reps!

Score = Load

then…

2) Complete 3 Rnds of the following FT:
21 Power Cleans (70kg/50kg)
15 m FR Walking Lunges (70kg/50kg)
9 Rope Climbs (4.5m)

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Increase reps and lower loads if form needs essential work!

then…

2) Options:
Int1 – 65/45kg
Int2 – 65/45kg, 7 RC
Int3 – 60/40kg, 5 RC (10 half Climbs/36 Rope leg pull-ups)
Beg1 – 50/35kg, 21 Rope Pulls – flr 2 stand (str)
Beg2 – 35/22kg, 21 Rope Pulls (bent) – for to stand

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