Featured Image – Audrey and Wilma on Jumprope Crossovers as Annelise transitions to the next movement!

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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 – 300323

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

NB – TC MEMBERS MUST RE-TEST ON TESTS 1A/B, 2 AND 3 IF NOT COMPLETED THIS WEEK!

FOR THE REST…

1) AMRAP 30 min of:
600m Run
12 KB Hang Snatches (32kg/24kg)
9 KB Swings (32/24kg)
6 (3e) TGU Sit-ups (32/24kg)

Score = Total Reps

CFA LITE Options:
Int1 – 10-7-4(2e) 32/24kg
Int2 – 12-9-6 24/16kg
Int3 – 10-7-4(2e) 24/16kg
Beg1 – 12-9-6 16/12kg
Beg2 – Run 500m; 12/8kg
Beg3 – Run 400m; 8/5kg

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!