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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

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

then…

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

LITE WOD

1) Options:

Continue on loads where great form can be maintained!

then…

2) Options:

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)

EXTRAS WOD

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