Featured Image – HERO WOD Jerry – Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor (Image courtesy of CrossFit, inc.)
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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 060720
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)
RX, LITE and HOME WOD
1) CrossFit HQ WOD (200702 and 120314)
HERO WOD Jerry – For Time:
Run 1 mile (1609m)
Row 2,000 meters
Run 1 mile (1609m)
Score = Time
CFA Home training – BB/DB/KB/Back Pack
CFA LITE Options:
Rowing Sub – 200 SDHP 20/13kg
Int1/2/3 – same
Beg1 – 1600m Row or 160 SDHP 16/10kg
Beg2 – Runs 1200m, 1400m Row or 140 SDHP 12/8kg
Beg3 – Runs 1000m, 1200m Row or 120 SDHP 8/5kg
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 email@example.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