Featured Image – Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 270423

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

REMINDER – JUST 1 CLASS TOMORROW AT 8:00! OPEN BOX 9:00 – 10:00.

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP 36 min of the following for 90 sec each Round:
Ath 1 – Box Step Overs – Farmer Carry (61cm/51cm at 22.5kgx2/15kgx2)
Ath 2 – 7m Forward Sled Push (low bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – 7m Backward Sled Pull (Seated rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 4 – Cal Airbike
Ath 5 – KB Swing (24kg/16kg)
Ath 6 – Ring Dips
Ath 7 – Shuttle Run (1 rep is 7.62m)
Ath 8 – Rest

 

Score = Total Reps

 

Notes:
NB – TC MEMBERS – only 1-2 Rnds (work 1 min rest 30 sec/rnd)
Rotation ON 90 SEC
NB – Ath 1, 2 work together then swop
1m = 1Rep
Beg1/2/3 – can use DB

 

CFA LITE Options:
Int3 – 20/12kg; RD (R/B)
Beg1 – 50/35kg; 16/12kg; 35kg,25kg/35kg,5kg; BSO (61/51cm, 15kgx2/10kgx2); 16/12kg; Dips (P/G)
Beg2 – 40/25kg; 35kg,25kg/35kg,5kg; BSO (61/51cm, 10kgx2/7kgx2); 12/8kg; Seated PD (str)
Beg3 – 30/18kg; 35kg,15kg/35kg,0kg; BSO (61/51cm, 7kgx2/5kgx2); 8/5kg; Seated PD (bnt)

 

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!