Featured Image – A sea of Barbells at last years EECC! Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 WOD

1) Segment Clean Deadlift, Clean (squat), Split Jerk – E90sOn90s for 12 min (8 Rnds) (Max Day, count sets >70% 1RM)

Score = Load

then…

2) Complete the following couplet FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
100-100-100 DU

TC = 9 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Options:
Beg1/2 – Power clean, Front squat (for clean) and PP/PJ

then…

2) Options:
Int1 – 95kg/66kg
Int2 – 90kg/63kg, 80 DU
Int3 – 85kg/60kg, 50 DU
Beg1 – 60kg/40kg SU
Beg2 – 40kg/25kg, SU 70/Rnd

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