Featured Image – Cindy and Eva volunteering at our 2018 @Endurade @EastCapeChamps – If you are keen to Volunteer and join in on this fun event, please contact us on info@algoacrossfit.com Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! 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/

#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 & LITE WOD

1) 30 Turkish Get-up’s (40kg/28kg) FT but EMOM starting at 0 min complete 3 Lateral Facing Burpees over the KB/DB

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – DB/KB/BB can be used!

CrossFit Algoa’s LITE Options:
Int1/2 – 32kg/24kg
Int3 – 28kg/20kg
Beg1 – 16kg/12kg
Beg2 – 12kg/8kg

then…

2) 100 C2B Pull-ups FT but EMOM starting at 0 min complete 30 DU’s

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1 – 80 C2B, 24 DU
Int2 – 100 PU, 21 DU
Int3 – 80 PU, 15 DU
Beg1 – 100 PU (P/G), 30 SU
Beg2 – 100 RR (0.5/0.25m), 21 SU

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