Featured Image – Friday Night Lights at CrossFit Algoa… from left Wilma, Ange, Audrey, Masasa and Maryka!!

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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)  

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ONLINE WHITEBOARD/COACHING – 060323

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) OHS 5 – E2ndMon2ndM for 10 min (5 Rnds) (70% 1RM)

Score = Load

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) AMRAP 18 min:
10 Ring Dips
10 Jumping Alt. Lunges
10 Box Step Overs (61cm/51cm at 22.5kgx2/15kgx2)
10 Hang Power Cleans (70kg/50kg)
5 Jerks (70kg/50kg)

Score = Reps

CFA LITE Options:
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 50/35kg; BSO (61/51cm, 15kgx2/10kgx2); Dips (P/G)
Beg2 – 40/25kg; BSO (61/51cm, 10kgx2/7kgx2); Seated PD (str)
Beg3 – 30/18kg; BSO (61/51cm, 7kgx2/5kgx2); Seated PD (bnt)

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!