Featured Image – A big Farewell to Andrew, Janet (right with Hannah and Ella), Travis (left with Caleb), Charli (far right) and Jodi who moved to New Zealand this weekend!! God Bless your family on your new adventure!!

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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 and LITE WOD’S

We start testing the 2019 Reebok CrossFit Games Workouts today!! (https://games.crossfit.com/workouts/games/2019)

Day 1 2019 Reebok CrossFit Games – First Cut

4 rounds for time of:

400-m run
3 legless rope climbs (4.5m)
7 squat snatches

♀ 130 lb. (59kg)
♂ 185 lb. (84kg)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

CUT TO 75 ATHLETES
NOTES

• Top 75 athletes receive points. 76+ earn 0 points but will be ranked.

CFA LITE Options:
Int1 – 3x 2.25m legless no jump RC, 75/52kg
Int2 – 2x LL NJ RC, 70/49kg
Int3 – 12 Rope PU (no legs), 65/45kg
Beg1 – 12 R/Pulls (str legs), 50/35kg
Beg2 – 12 R/Pulls (bnt legs), 35/20kg

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch