CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 August 2020 (National Women’s Day Holiday)

CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 August 2020 (National Women’s Day Holiday)

Featured Image – Throwback to just some of the ladies at the Box having fun! Happy National Women’s Day Holiday!! A big thank you to all the special ladies at CrossFit Algoa, from young to older!!!!!! Have an awesome day!!!!!!!

 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 


REMINDER – WOD in PINK to celebrate National Women’s Day! Yes guys also!!!!!! We will have a Reebok best dressed prize!!! Send in your pics on the What’s App group!




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) Climb the following ladder for 28 min with a 24/16kg KB or 25/15kg DB:

5-10-15-20-25-30 etc.. Burpee GTOH (25kg/15kg)

10-20-30-40-50-60 etc.. KB/DB Facing Burpees

15-30-45-60-75-90 etc.. Goblet Squats (25kg/15kg)


Score = Total Reps


Equip Notes:

If you do not have a DB/KB … use a Back pack or a BB


CFA LITE Options:

RX DB/KB Facing Bps – jump/step back, up but 2 foot take-off, land anyhow

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg; Amrap 20



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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