Featured Image – Schmolly’s idea of getting in some work on the Ski Erg!!:) I think she needs to review physics 101 … Work = Force x distance! 🙂

Reminder to check out the information on our life changing Transformation Challenge starting this week Wednesday (Summerstrand) and Thursday (Newton Park)… If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) Strict Press 1, Push Press 2, Push Jerk 3 – E2ndMon2ndM 10 (5 rnds)

Score = Load

then…

2) Complete the following FT:
400m-400m-400m Run
12-9-6 TNG Clean (power) and Jerk (push) (80kg/55kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Reduce load to maintain appropriate form!

then…

2) Options:
Int1 – 75/52kg
Int2 – 70/49kg
Int3 – 65/45kg
Beg1 – 50/35kg
Beg2 – 40/25kg
Beg3 – 30/20kg

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

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 5th 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