CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 August 2020

Featured Image – Eva on the PC event at the 2018 Reebok CrossFit Games! Eva went on to win the masters ladies division for her age-group! Yes, that’s Fittest in the World!! Her focus here is merely the end product of years of focused and dedicated training!!!!! This years CrossFit Games starts 14 of September but will not include any masters or teens athletes due to the COVID-19 pandemic!


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 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)






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


1) Push Press 5-15 Reps – E3rdMon3rdM for 15 min (60% 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 pressing, do 3 sets!

Reduce load so that great form is maintained!




2) Complete 5 Rounds of the following FT:

20 Push Press (50kg/32kg)

50 DU


TC – 12 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

RX – DB/KB/BP – 24 reps on 25kg/16kg

Int1 – 45/30kg; 22.5/15kg; 45 DU

Int2 – 40/25kg; 20/15kg; 40 DU

Int3 – 35/20kg; 16/12kg; 35 DU

Beg1 – 30/15kg; 15/10kg; SU

Beg2 – 20/12kg; 12/8kg; 45 SU

Beg3 – 15/8kg; 8/5kg; 40 SU



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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