Featured Image – Tracy on Single-unders.. with Marisa in the background on Goblet Squats… good work ladies!!!

________________________________________________________________________________

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 – 170322 

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) Practice Kipping Pull-ups (or C2B Pull-ups)

Score = For Quality

CFA LITE:
Progress through drills, moving on if you are 80% proficient at any given level

then…

2) AMRAP 25 min of:
10 Pull-ups
10 Push-ups
20 Airsquats
600m Run

Score = Total Reps

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (P/G); PU (ts)/PU (ts dwn/kns up)
Beg2 – RR (1/0.5m); 7 PU (ts)/10 PU (kns)
Beg3 – RR (0.5/0m); 10/7 PU (kns); Run 500m; 20 min

Substitutions:
Shoulder –
PU – S-MU – strict Rev Grip PU (60%) or BOR/RR
Push-ups – Plus Push-ups (3 = 1 rep)
Airsquat – Fine
Run – Fine

Back –
PU – Fine (watch jump-up/drop-off) or Strict PU (60%) or RR
Push-ups – Fine
Airsquat – Fine or Hip Thrusters
Run – Airbike (2.5x dist) or Sled Drag

Knee –
PU – Fine (watch jump-up/drop-off)
Push-ups – Fine
Airsquat – Fine (limit depth if need)
Run – Airbike (2.5x dist) or Sled Drag

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