Featured Image – Second (2nd) Last Day to Register for 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 – 250423

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) Front Squat 3 – E2ndMon2ndm for 10 min (5 Rnds, 90% 1RM)

Score = Loading

CFA LITE:
Keep loading so that great form can be maintained

then…

2) AMRAP the following for 10 min:
Wall Walks 1-2-3-4-5-6-etc…
Crossovers 20-40-60-80-100-120-etc…

Score = Total Reps

CFA LITE Options:
Int3 – CO (15-30-45-60 etc.)
Beg1 – Half WW; CO (10-20-30- etc.)
Beg2 – Scaled WW – 1 step (21.1 std scaled); SU
Beg3 – Worm Walk; SU

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!