Featured Video – Head Coach and Founder, Dave Levey does our Committed Club Week 6 draw here!!

 

A big thank you to Reebok South Africa for the Reebok Cap, Urban Espress Coffee and to Candy Wrap for a Strider Pedometer!

Congratulations to our Committed Club Lucky Draw winners:
1) Reebok CrossFit Cap (@reeboksouthafrica) – Rachel Williams
2) Candy Wrap Strider Pedometer (@candywrap_) – Ashlynne Abrahams
3) Urban Espress Coffee Shop (@urbanespresscoffeeco) – Cindy Engelbrecht

 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

ONLINE WHITEBOARD/COACHING – 110520

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

1) HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 90m HSW

Int2 – 75m HSW, Weak L-sit

Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)

Beg1 – 18 half WW, T-sit

Beg2 – 120m (BW str), T-sit (1 ft dwn)

Beg3 – 80m (BW bnt), F-B

 

then…

 

2) AMRAP the following for 17 min:

200 m Run

10 Burpee BJO (61cm/51cm) or Burpee Broad Jump (1.24m/1m)

10 T2B

 

Score = Total Reps

 

CFA LITE Options:

Home Equipment/Subs:

Lying Toes to hands (holding heavy/fixed object OH)

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), HLR (or Lying F2H)

Beg2 – Bp BSO (51cm)/ Bp BJ (0.8/0.5m), HKR (or Lying K2H)

Beg3 – Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), Sitting (K2C)

 

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