Featured Image – Travis, Janet and Shaun in New Zealand at CrossFit Raw Strength, catching up and having fun!
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) All T/Challenge members must complete Re-testing on Test 1/2/3!
for the rest…
1) Front Squat 3 – E3rdMon3rdM for 15 min (Count sets >75% 1RM, Climb to a Max Day)
Score = Load
2) Complete 21-15-9 of the following FT:
TNG Power Clean (70kg/47kg)
Burpee C2B Pull-ups
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
Continue on loads where great form can be maintained!
Int1 – 65/43kg
Int2 – 60/40kg, Bp PU
Int3 – 55/35kg, Bp PU
Beg1 – 50/33kg, Bp Jump-PU
Beg2 – 40/25kg, Bps then RR (1/0.5m)
Beg3 – 30/17kg, Bps then RR (0.5/0m)
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