Featured Image – Fun in the Sun at last year’s EECC! Entries for the @Endurade @EastCapeChamps close later today at Midnight. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! If you have any expected late entries please contact us 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 email@example.com Thank you!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
a) Front Squat 5-5-5 (70% 1RM)
Score = Load
b) Unbroken Front Squat 10 (55% 1RM), rest 3 min Unbroken Front Squat 20 (45% 1RM)
Score = (10 x Load) + (20 x Load) – note time taken to complete in full
2) CrossFit HQ WOD 190503
4 Rounds for time of:
21 Bench Press (61kg/43kg) (CFA Floor press)
TC = 20 min
Score = Time/TC plus 1 sec/Rep missed
Chat to our coaches about completing extras from Tier 1 of our competitors program!
If you have not been doing much higher volume squatting – leave out the Rnd of 20
2) CFA LITE Options:
Int1 – same
Int2 – 55/38kg
Int3 – 50/35kg
Beg1 – 40/25kg, PU (P/G)
Beg2 – 25/15kg, RR (0.5/0.25m)
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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
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