Featured Image – For yesterday… “He is not here, for he has risen, as he said. Come, see the place where he lay. Then go quickly and tell his disciples that he has risen from the dead, and behold, he is going before you to Galilee; there you will see him. See, I have told you.””
‭‭Matthew‬ ‭28:6-7‬ ‭ESV‬‬ (Image courtesy of @youversion) 

_________________________________________________________________________________________

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_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 180422 

 

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 Monday with family and friends! Get outdoors, be active and have fun!

 

1) Home-Based WOD…

 

THE EASTER BUNNY #2 –

 

Complete 27-21-15-9 of the following FT:
Alternating Jumping Lunges (21-15-9 per leg)
Burpee broad jump (1 m jump)
Jumping Squats (feet must visibly leave the ground)
Handstand Walk (m)
Shuttle Run (15.24)
Double Unders

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)
NB – 1 shuttle = 15.24m whic is 2 x 7.62m

 

CFA LITE Options:
Int1 – 21-15-9-6m; 21-15-9-6 DU
Int2 – 18-12-6-3m; 18-12-6-3 DU
Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU
Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU
Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU
Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

 

Substitutions:
Shoulder –
Alt J-Lunges – Fine
Burpee BJ – Str arm Bp
J-Squats – Fine
HSW – Push-up hold opp sh taps (3/m)
S-Run – Fine
DU/SU – Fine

Back –
Alt J-Lunges – Static Lunge or airsquat
Burpee BJ – Table Bp, broad step
J-Squats – Airsquat
HSW – Push-up hold opp sh taps (3/m)
S-Run – Fast walk or Cycle (1 cal per rep)
DU/SU – Calf Pulses

Knee –
Alt J-Lunges – Static Lunge or airsquat
Burpee BJ – Table Bp, broad step
J-Squats – Airsquat
HSW – Fine – watch kick-up/down
S-Run – Fine or Fast walk or Cycle/Row (1 cal per rep)
DU/SU – Fine or Calf Pulses

 

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