Featured Image – 2017 and 2018 @Endurade @EastCapeChamps Men’s Winner Robbie Heuer snatching at last years event…. REMINDER we have some available spots in each division so please contact us ASAP if you are keen to still enter late (info@algoacrossfit.com)! 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 #actionsportssummerstrand @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) EMOM for 12 min – STOH (max day on each load):
Min 1,2,3 – 5 Reps
Min 4,5,6 – 3 Reps
Min 7,8,9 – 2 Reps
Min 10,11,12 – 1 rep

Score = Sum of Max Loads for 5’s/3’s/2’s/1’s

STOH – can be Push Press/Push Jerk/Split Jerk
NB – Use rack/blocks or from floor

then…

2) Complete 3 Rnds FT of:
400m Bumper Plate Run (25kg/15kg)
21 STOH (60kg/40kg)
200m Farmers Walk/Jog (32kgx2/24kgx2)
21 T2B

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

NB – 10m = 1 Rep

EXTRAS

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

LITE WOD

1) As above (reduce loading and complete 3-5 reps EMOM if form needs attention)

then…

2) Options:
Int1 – Same
Int2 – 20/10kg, 55/35kg
Int3- 20/10kg, 50/32kg
Beg1 – 15/10kg, 45/30kg, HLR, 24kgx2/16kgx2
Beg2 – 10/5kg, 25/15kg, HKR, 20kgx2/10kgx2

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