CrossFit Algoa (Port Elizabeth) WOD – Sat 8 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 8 August 2020

Featured Video – Week 19 (last weeks) Committed Club Lockdown Draw! Founder/Head Coach @DaveLeveySA does the draw and is assisted by Intern Coach Riaan (@vikings_Trail) and Coach @anje_adams… 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) – Ashlynne Abrahams (@ashlynneabrahams)
2) Cash Membership Prize (R800) – Anonymous Donation – Ashlynne Abrahams (@ashlynneabrahams)

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 


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




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


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)




1) CrossFit HQ WOD – 200720 (191213)


Complete as many rounds as possible in 20 minutes of:

5 Strict chest-to-bar pull-ups

10 Ring push-ups

20 Box step-ups (30-in./24-in. – 76cm/61cm)


Score = Total Reps


CFA LITE Options:

RX BOR 10 reps 50/32kg or 20 Reps 25/16kg (DB/KB)

RX B-SU Sub – 30 Walking Lunges

Int1 – 4 S-C2B or BOR 45/30kg, 22.5/15kg, 10 KBall PU

Int2 – 5 S-PU or BOR 40/25kg, 20/15kg, 8 KBall PU, SU (61cm/51cm) or 24 WL

Int3 – 4 S-PU or BOR 35/20kg, 16/12kg, 8 KBall PU, SU (61cm/51cm) or 24 WL

Beg1 – S-PU (P/G) or BOR 30/15kg, 15/10kg, 10/7 PU, SU (61cm/51cm) or 24 WL

Beg2 – RR (1/0.5m) or BOR 20/12kg, 12/8kg, 7 PU/10 K-PU, SU (51cm) or 20 WL

Beg3 – S-PU (P/G) or BOR 15/8kg, 8/5kg, 10/7 K-PU, 16 SU (51cm) or 16 WL



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 6th 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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