Featured Image – Just 1 more sleep to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers/Pensioners (4-19 yrs) R20 ; Children (3 or younger) Free

Visit http://eastcapechamps.co.za/ for more details!!

YOU CAN ALSO FOLLOW US ON FACEBOOK AND INSTAGRAM! @eastcapechamps

NO CLASS FROM FRIDAY TO MONDAY…NEXT CLASS IS TUESDAY 11 JUNE AT 5:25 AM… SEE OUR HOME-BASED WOD’S FOR FRIDAY, SATURDAY AND MONDAY TO GET SOME WORK IN AT HOME!

#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 #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’ED WOD

1) EMOM AMRAP the following for 12 min:
Min 1 – T2B
Min 2 – Target Burpees to your T2B Bar (15.24cm jump)

Score = Total Reps

then…

2) Complete the following FT:
300 DU
50 Strict Pull-ups
50 Strict Push-ups
2 km Run

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1/2/3 – same
Beg1 – HLR
Beg2 – HKR and Burpees (normal)

then…

2) Options:
Int1/2 – same
Int3 – 200 DU
Beg1 – SU, PU (P/G), 40 PU
Beg2 – 200 SU, RR (0.5m/0m), 40 PU (K)

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