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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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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!
ONLINE WHITEBOARD/COACHING – 100820
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) 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
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 firstname.lastname@example.org 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