Featured Image – WORKOUTS HAVE BEEN RELEASED for the Zanethemba Fundraiser!! Click the following link for the Workout details – https://crossfitalgoa.com/zanathemba-comp-workouts/  

We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #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 – 041221 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Zanethemba FUNdraiser Competition – Online (Friday to Monday eve) and In-Person (Saturday at CrossFit Algoa)

For more info – click link in Bio or go to: https://crossfitalgoa.com/zanathemba-comp-registration/

Full workout details, movement standards & scoresheets – https://crossfitalgoa.com/zanathemba-comp-workouts/

To register -https://crossfitalgoa.com/zanathemba-comp-registration/

In-person Registration Deadline – Friday 3 Dec 12:00

Online Score Submission Deadline and Registration Deadline – Mon 6 Dec 24:00

RX – WORKOUT 1, 2, 3 (in a 20 min window)

Workout 1:
1-rep-max Clean & Jerk (5 min time frame)

Score = Max Load (kg) Athlete A + Max Load (kg) Athlete B

 

Rest 1 minute then at 6 min…

 

Workout 2:
Complete as many repetitions as possible in 5 minutes of
30 DU (partner Handstand Hold)
15 m (3x5m) HS Walk (partner Handstand Hold)

Score = Total Reps

 

Rest 2 minutes, then at 13 min…

 

Workout 3:
Complete as many repetitions as possible in 7 minutes of:
15 Pull-ups (partner Tuck Hang)
15 Thrusters (40kg/25kg) (partner Front Squat Bottom Hold)

 

Workout ends on 20 min

Score = Total Reps

 

Scaling:
Int (I2)- W1 same; W2 20 DU, 3 WW (HS hold or rev WW allowed for HS hold on both); W3 9 Thr, 9 PU rest same RX
Beg (B1) – W1 same ; W2 30 SU, 20m B-Crawl (partner Push-up top hold both); W3 9 Jump-PU 20cm C2B / 15cm chin over (parner dead hang); 9 Thr (25/15kg) (partner air-squat hold)

 

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

 

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 CLICK HERE for all the info OR alternatively 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