Featured Video – Throwback to Schmolly getting ready for some KB Swings!!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 100721 

 

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)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

1) Last completed 15 Feb 2021…

 

AMRAP the following for 40 min:

1000m Run

200 DU

30 Lateral Burpees (Over Rower or SDHP Impl)

1000m Row or 100 SDHP (20kg/12kg)

Rest 4 min

 

Score = Total Reps

 

CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 16/10kg; 200 SU; Lat Bps SO

Beg2 – 12/8kg; 150 SU; Lat Bps SO

TC/Beg3 – 8/5kg; 120 SU; Lat Bps SO

 

USA Equivalents – CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 35/22lb; 200 SU; Lat Bps SO

Beg2 – 26/17lb; 150 SU; Lat Bp SO

Beg3 – 17/11lb; 120 SU; Lat Bp SO

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com 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