Featured Image – The 2019 @Endurade @EastCapeChamps starts today!! Individuals participate at Grey School and CrossFit Algoa in the morning and then participate at the Tramways from 17:20-21:30. Spectator Entry fees for the Tramways Venue will be as follows for each day of competition (Fri/Sat/Sun): Adults (>19 yrs) R30 ; Children/Teenagers/Pensioners (4-19 yrs) R20 ; Children (3 or younger) Free

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

#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

REMINDER – ENDURADE EAST CAPE CHAMPS STARTS TODAY… GET THE EVENT SCHEDULE AT: https://events.itensityonline.com/Details.php?id=268&cat=1
YOU CAN ALSO FOLLOW US ON FACEBOOK AND INSTAGRAM!

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!

RX & LITE WODS

1) Practice Pistols or Walking Lunges

Score = For Quality

2) AMRAP the following for 15 min (if you have a weight vest – wear it 9.1kg/6.3kg):
21 Alternating Pistols
15 Sit-ups
9 Burpees

Score = Total Reps

CFA LITE Options:
RX – can do this in a weight vest
Int1/2 – as is with no weight-vest
Int3 – Pistols (reduce to knee height – bottom of knee cap)
Beg1 – Pistols (reduce to knee height – top of knee cap)
Beg2 – Alternating Lunges

EXTRAS

None today!

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