CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 August 2020

Featured Image – Tim and Jemima “hanging around” at our 2018 Endurade East Cape Champs! (@eastcapechamps)

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 / 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) Tabata the following:


a) Strict HSPU


Rest 2 min


b) Hallow Rocks


Rest 2 min


c) Strict Pull-ups


Rest 2 min


d) Airsquats


Rest 2 min


e) Push-ups


Rest 2 min


f) Jumping Airsquats


Score = Total Reps


CFA LITE Options:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – same; BOR (40/25kg; 20/15kg)

Int2 – 1/2 Abm; BOR (40/25kg; 20/15kg)

Int3 – 2/3 Abm; BOR (35/20kg; 16/12kg)

Beg1 – PPU (61cm/51cm); H-Arch Lift; S-PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg)

Beg2 – PPU (51cm/Flr); H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); PU (Ft/Kns) AS

Beg3 – PPU (Flr/Kns); Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); PU (Kns); AS



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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