Featured Image – “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”
‭‭Isaiah‬ ‭53:5‬ ‭ESV (Image courtesy of You Version)

Enjoy your Easter Friday with family and friends! Get outdoors, be active and have fun! Enjoy the Home WOD below… Check the Whats App group for Open Box times!!

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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 – 070423

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) AMRAP the following for 25 min:
20 Burpees Broad Jump (1m)
400 m Run
10 V-ups
30 sec Side Bridge (X) – Non Dom side
30 sec Side Bridge (X) – Dom Side

Score = Total Reps
90 Reps/Rnd
(10 m = 1 rep; 3 sec = 1 rep on holds)

CFA LITE Options:
Int2 – Half X (90 deg knee – top leg)
Int3 – 10 V-ups (mid-shin); Arm up only
Beg1 – Bp BJ (0.9/0.7m); V-ups (knees bent, touch feet); Side Bridge
Beg2 – Bp BJ (0.7/0.5m); Kneeling X Bridge (top leg up, bent 90 deg); V-ups (knees bent, touch knees);
Beg3 – Bps; Kneeling Side Bridge; Half Sit-up (Hands touch floor, to hands on knees)

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!