Featured Image – Coach Thando and Jemima flying into the weekend!!!! Bonni in the foreground having just finished her Burpee Broad Jumps! This was taken during a Beach WOD earlier this year!! 

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).

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ONLINE WHITEBOARD/COACHING – 120620

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

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) AMRAP the following for 30 min:

100 DU

750m Row or 750 SDHP (20kg/12kg)

750m Run

100 DU

Rest 1 min

Score = Total Reps

10 m = 1 Rep

CFA LITE Options:

Row Sub 300 SDHP (20/13kg)

Int1 – 90 DU

Int2 – 80 DU

Int3 – 70 DU

Beg1 – SDHP (16/10kg), 100 SU

Beg2 – SDHP (12/8kg), 90 SU

Beg3 – AMRAP 20, SDHP (8/5kg), 80 SU

Equipment Options:

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

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