Featured Image – Saturday’s Class… Showing up at Class = Results! Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (https://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

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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 WODS

1) CrossFit Algoa’s September Challenge

A “Fran-like” AMRAP of 8 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

Then…

2) AMRAP the following for 10 min:
7 m HS Walk
7 Burpee Broad Jump (1.3m – stopper to stopper)

Score = Total Reps

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

LITE WOD

1) CrossFit Algoa’s September Challenge

LITE Variations:
Int1 – 43/29kg
Int2 – 40/27kg, PU
Int3 – 38/25kg, PU
Beg1 – 30/20kg, PU (G/P)
Beg2 – 25/15kg, RR (1/0.5m)

Then…

2) Options:
Int1/2 – same
Int3 – same or 3 WW
Beg1 – BW (Str)
Beg2 – BW (Bnt), Bp B/Step

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 6th in 2019. He 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