Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 150423

 

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 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM) – Repeat from 24 March 2023

 

Score = Load

 

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

 

then…

 

2) Repeat from 23 May 2022…

AMRAP 10 min (BB set at 43kg/30kg):
5 Snatch Deadlift
4 Hang Power Snatch
3 OHS

 

Score = Total Reps
12 Reps/Rnd

 

CFA LITE Options:

Int1 – 40kg/27kg

Int2 – 37kg/25kg

Int3 – 35kg/22kg

Beg1 – 30kg/20kg

Beg2 – 25kg/15kg

Beg3 – 20/12kg

 

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!