Featured Image – “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”
‭‭Isaiah‬ ‭53:5‬ ‭ESV (Image courtesy of @youversion)

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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 

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ONLINE WHITEBOARD/COACHING – 150422 

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  

Reminder – NO CLASSES THIS WEEKEND…PLEASE CHECK THE WHATS APP GROUPS FOR OPEN BOX TIMES!! We resume classes – Tues 19 April at 5:30 am.

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

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

Enjoy your Easter Friday with family and friends! Get outdoors, be active and have fun!

1) AMRAP the following for 25 min:
200 Burpees
400 m Run or Sub with 40 SDHP (20kg/12kg)
30 sec Side Bridge (X)
30 sec Side Bridge (X)

Score = Total Reps
(10 m = 1 rep)

CFA LITE Options:
Int2 – Half X (90 deg knee – top leg)
Int3 – Arm up only
Beg1 – Side Bridge; 16/10kg
Beg2 – Kneeling X Bridge (top leg up, bent 90 deg); 12/8kg
Beg3 – Kneeling Side Bridge; 8/5kg

Substitutions:

Shoulder –
Run – Fine
Bps – Straight arm
S/Bridge – Fine or sub w Front Bridge

Back –
Run – Airbike (1 cal = 2 reps)
Bps – Table/Chair Bps
S/Bridge – Fine

Knee –
Run – Fine or Airbike/Row (1 cal = 2 reps)
Bps – Fine
S/Bridge – Fine

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