Featured Video – If you missed the last day of the CrossFit Games Finals.. here it is above (Video courtesy of CrossFit, Inc.).

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

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 – 020821 

 

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) CrossFit Games 2021 Individuals – Event 1

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

 

This is the actual event but see our CLASS NON-WATER Sub below!

 

For time:

1-mile swim with fins

3-mile kayak

 

Score = Time

 

CFA Class sub for Event 1 –

 

For Time:

2 mile Run (3.2km)

3000 m Row or 300 SDHP (20kg/12kg)

 

TC – 40 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Row Sub – SDHP 20/12kg

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – Run 2km, 2.5km Row/250 SDHP 12/8kg

Beg3 – Run 1609m, 2km Row/200 SDHP 8/5kg

 

CFA LITE Options – USA Equivalents:

Row Sub – SDHP 45/25lb

Beg1 – 35/25lb

Beg2 – Run 2km, 2.5km Row/250 SDHP 25/15lb

Beg3 – Run 1609m, 2km Row/200 SDHP 15/10lb

 

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