CrossFit Algoa (Port Elizabeth) WOD – Fri, 5 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 5 June 2020

Featured Image – Throwback of Eva (@EvainSA) at the 2018 Reebok CrossFit Games…the year that she was the Fittest Women on Earth (Age 50-54 yrs). Eva subsequently underwent major spinal surgery for TB in the spine in 2019 which had some major complications, including a ruptured aorta from the TB whilst in surgery. Eva has subsequently missed competing until recently, following an extensive rehab and recovery process! She has just completed her first online competition, the Dubai CrossFit Championship Online Challenge 2020, for fun and to gauge how her recovery and return has gone! Well done Eva for inspiring all those at CrossFit Algoa and I am sure, all those who know your story!!!!! Image courtesy of CrossFit, inc.

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on / 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




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


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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






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


1) Complete the following FT:

1,6 km Run


3 Rnds of:

30 KB Swings (24kg/16kg)

40 Push-ups

50 Jumping Airsquats


1,6 km Run


TC = 40 min


Score = Time/TC plus 1 sec/rep missed

Rnd DB to closest Values


CFA LITE Options:

Int1 – 24/16kg

Int2 – 20/16kg

Int3 – 20/12kg

Beg1 – 16/10kg; PU (Ts)/30 (ts)

Beg2 – Run 1km e; 12/8kg; 30 PU (Ts)/40 PU (Kns); 40 Airsquat

Beg3 – Run/W 800m e; 8/5kg; 40 PU (Kns)/30 PU (Kns); 30 Airsquat


Equipment Options:

Any load (BB/KB/Back Pack/Water Container)



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 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 –


Cool-down/Trigger Ball/Foam Roll/Stretch

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