CrossFit Algoa (Port Elizabeth) WOD – Mon, 3 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 3 August 2020

Featured Video – Week 18 (last weeks) Committed Club Lockdown Draw! Founder/Head Coach @DaveLeveySA does draw together with Coach @Thando_makamba … A big thank you to Cabal Coffee Roastery and our anonymous members for their Cash Donation.


Congratulations to our Committed Club Lucky Draw winners:

1) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Bonita Francis (@bonita.francis.35)

2) Cash Membership Prize (R800) – Anonymous Donation Wk 9 of 10 wks – Aidan Battison (@aidanbattison)

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 / 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 




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) Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (50% of 1RM)


Score = Total Loading

Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]

Take from the floor!


CFA LITE Options:

For those who have not been squatting, do 3 sets!

Reduce load so that great form is maintained!




2) Complete 5 Rnds FT (BB – 60kg/40kg):

12 Deadlifts

9 Power Cleans

6 Thrusters


TC = 14 min


Score = Time/TC plus 1 sec/rep missed

*Squat Clean Thruster allowed for last power clean into 1st Thruster!


CFA LITE Options:

Rx – DB/KB/BP (Single Impl)- 15-12-9 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg



Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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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