Featured Image – “When the workout looks really tough and you are hoping the coach does not see you hiding away!!!! :)” @schmolly.crossfitalgoamascot
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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1) Complete 10 Rnds of the following FT:
500m Row (or 50 SDHP 20kg/12kg)
Rest 90 sec
TC – 38 min
Score = Time/TC plus 1 sec/rep missed
NB Free Form Rowers (550m/Rnd)
Beg1 – SDHP 16/10kg
Beg2 – SDHP 12/8kg
Beg3 – SDHP 8/5kg
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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