Featured Video – Week 12 of our Committed Club Lockdown Draw! A big thank you to Reebok South Africa for the Reebok Crewsocks, and Cabal Coffee Roastery for their valuable contribution! We also have an awesome Cash Prize to announce for our weekly Committed Club Draw!

 

Congratulations to our Committed Club Lucky Draw winners:

1) Reebok CrossFit Crew Socks (@reeboksouthafrica) – Clyde Abrahams (@clydeabrahams)

2) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Emile Goosen (@drgoosen)

3) Cash Membership Prize (R800) – Anonymous Donation – Corli Carstens (@corlicarstens)

 

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

ONLINE WHITEBOARD/COACHING – 170620

 

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) CrossFit, Inc – Workout of the Day 200608

 

Complete as many rounds as possible in 25 minutes of:

25 sumo deadlift high pulls

25 push-ups

25 thrusters

25 sit-ups

♀ 45 lb.(15kg) ♂ 65 lb.(20kg)

 

Score = Total Reps

RX single Implement same as for BB – (KB/DB/BP 20kg/15kg)

Rnd KB to closest Values

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15kg/10kg; 20/14 PU(ts)

Beg2 – 12/8kg; 14 PU(ts)/20 PU(kns)

Beg3 – 15 Rep/e 20 min – 8/5kg; 15/10 PU (kns)

 

Equipment Options:

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

 

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 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