Featured Image – Kent working hard but smart on some banded Bar Muscle-ups!!

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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 – 290323

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

Re-testing from 1 March 2023…

1) DB OHS 4 (2 each side) – E90sOn90s for 9 min (6 Rnds) (Max Day)

Score = Load

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

then…

2) NB – TC Member Re-Test 3

Complete the following FT:
27-21-15 DB Overhead Squat (22.5/15kg)
9-6-3 Wall Walks
27-21-15 Box Jump Overs (61cm/51cm) (NB – only step-down)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 22.5/15kg; 8-5-2 WW
Int2 – 22.5/15kg; 7-4-2 WW
Int3 – 20/12kg; 6-3-2 WW
Beg1 – 15/10kg; 9-6-3 Half WW; BJO 51/41cm
Beg2 – 10/7kg; 9-6-3 1-step WW; BSO 41cm
Beg3 – 7/5kg; 9-6-3 WormW; BSO 30cm

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!