Featured Image – Most of the William’s clan at home after completing the WOD! Thank you to the William’s family for their 10km Run suggestion for today to celebrate the step down in the LOCKDOWN from level 5 to 4! 🙂

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

ONLINE WHITEBOARD/COACHING – 20520

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

RX, LITE and HOME WOD

Today we will be doing a 10km Run for time!

The Williams family had set this goal a few weeks back, to celebrate the step down from LEVEL 5 of the LOCKDOWN to LEVEL 4 of LOCKDOWN with a 10km run! I spoke to them last week and said that we would do it as a Box Workout! Please stick to the governments regulations regarding exercise (announced Thurs evening) when completing this workout!

1) Run 10 km FT

Score = Time

CFA LITE:

If you have not been regularly running 5-6km, scale down to as needed!

Int1 – 8 km

Int2/3 – 7km

Beg1 – 6km

Beg2 – 5km

Beg3 – 4km

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 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