Featured Image – An evening class on Shuttle runs in a spicy metcon! Closest to furthest- Anrike “Kriek”, Kelly, Mark, JP, Wilma and Audrey.

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 080123

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) Front Squat 3-3-3-3-3 (90% 1RM)

 

Score = Load
PS – Beg1 up – Warmup from the ground (i.e. practice cleaning to front squat)
PS – those who have not been training complete 3 sets (65-70% 1RM)

 

CFA LITE:
Focus on maintaining great form and position

 

then…

2) CFA Benchmark – WOUNDED ANIMAL No. 1:

Complete the following FT:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk (starting at 0min)

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa LITE Options:
Int1 – 16/16/24/24 rps, HSW 5m
Int2 – 12/12/20/20 rps, HSW 4m
Int3 – 10/10/15/15, HSW 3m or 1 WW
Beg1 – (P/G), 1x 0.5 WW
Beg2 – 40 strict RR, 60 kip RR (1/0.5m), 7.62m BW (Str)
Beg3 – 40 strict RR, 60 kip RR (0.5/0m), 7.62m BW (Bnt)
No Bar/Branch/Rafter – BOR (100 rps Rx 40/25kg; Int1 80 rps; Int2 100 rps 30/20kg; Int 3 80 rps; Beg1 100 rps 25/15kg; Beg2 100 rps 20/12kg; Beg3 80 rps 15/8kg)

 

Substitutuions:
Shoulder –
RR or BOR
HSW – Pushup Hold – Opp shlder taps (30 per min)

Back/knee –
PU – Back watch kipping otherwise strict (70 reps)
HSW – switch to 30 Opp Shl taps OR weight Transfer at wall OR scale to – Pushup Hold – Opp shlder taps (30 per min)

 

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 contact Dave on dave@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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!