Featured Image – Plenty of Toes to Bar today!!!!! Image courtesy of CrossFit, Inc.
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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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ONLINE WHITEBOARD/COACHING – 240820
Please find the Whiteboard Explanation and Coaching for today’s workout on Email/What’s App/Itensity!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED, LITE and HOME WODS
1) Practice Toes to Bar
Score = Quality
CFA LITE Options:
Practice the scaled equivalents (see below)
2) Complete 5 Rnds of the following FT:
400 m Run
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H)
Beg2 – HKR (or Lying K2H)
Beg3 – 3 Rnds; Sitting (K2C)
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