Our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! FOR ALL THE INFO….

 

Go to: https://crossfitalgoa.com/transformation-challenge/

 

 

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 – 221221 

 

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!

 

1) Snatch, Overhead Squat – EMOM for 10 min (start 70% 1RM Snatch, climb to Max Day)

Score = Max Load

 

Home-Based – 3 Snatches, 5 OHS – E90sOn90s for 12 min (8 Rnds)

Score = Total Loading (sum of reps x load)

 

CFA LITE Options:
HB sub – any load (Sandbag/KB/DB/BB/BackPack)
Keep load so that great form can be maintained

 

then…

 

2) Complete as many rounds as possible in 20 minutes of:
20 Pull-ups
40 calorie Row or 40 SDHP (20kg/15kg)
60 OHS (20kg/15kg)
40 Box Jumps (61cm/51cm)
20 Pull-ups (20kg/15kg)

Score = Total Reps

 

CFA LITE Options:
HB – If no pull-up bar – 100 BOR sub with 20/15kg
HB sub – if no box do lunges
Int1/2/3 – same
Beg1 – 20/15kg, PU (P/G), BSup (61/51cm)
Beg2 – 15/10kg, RR (1m/0.5m), BSup (51cm)
Beg3 – 10/5kg, RR (0.5/0m), BSup (41cm)

 

USA Equivalents – CFA LITE Options:
HB – If no pull-up bar – 100 BOR sub with 45/35lb
HB sub – if no box do lunges
Int1/2/3 – same
Beg1 – 45/35lb, PU (P/G), BSup (24/20inch)
Beg2 – 35/20lb, RR (1/0.5m), BSup (20inch)
Beg3 – 20/10lb, RR (0.5/0m), BSup (16inch)

 

Subs:
Shoulder –
PU – Rev Grip PU/RR/BOR
Row/SDHP – Row fine, SDHP Russ KBS
OHS – Front Squat
BJ – Fine

Back –
C2B/PU – Rev Grip PU/RR/BOR
PU – Strict Grip PU/RR/BOR
Row/SDHP – cycle 2.5x dist
OHS – Fine or hip thrusters
BJ – Box Step-ups

Knee –
C2B/PU – Fine (Watch Kick-up/down)
PU – Fine
Row/SDHP – Fine
OHS – Fine (reduce depth as needed)
BJ – Box Step-ups

 

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