Featured Image – The @Endurade @EastCapeChamps starts Friday the 7 June 2019! All spectators welcome!!

Visit http://eastcapechamps.co.za/ for more details!! Any late Registrations contact us asap!!

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) CrossFit HQ WOD (190513) and Benchmark

Handstand walk 400 meters in as few a sets as possible (AFSAP).

TC = 25 min

Score = Multiply time (in seconds) by number of sets
I.e. 15 min – 900 sec x 20 sets (20m/set) = 18000
NB – the leaderboard will be inverted with the highest number having the lowest score!

then…

2) Complete the following couplet FT:
36-27-21-15-9-6-3 Lateral Facing Burpees (jump over your rope laid in a line)
100-90-80-70-60-50-40 DU

TC = 16 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:
Int1 – 300m
Int2 – 250m
Int3 – 200m or 66 Wall Walks
Beg1 – 400m Bear Walk (straight limbs)
Beg2 – 300m Bear Walk (bent limbs)

then…

2) Options:
Int1 – Same
Int2 – DU 80-70-60-50-40-30-20
Int3 – DU 70-60-50-40-30-20-10
Beg1 – SU
Beg2 – SU DU 80-70-60-50-40-30-20

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