Featured Image – Last chance this week to Register for the CrossFit Level 1 Certificate Course this weekend to be held at @CrossFitAlgoa … Repost from @CrossFitAlgoa insta … 

We (@crossfitalgoa) are hosting a CrossFit Level 1 Certificate Course on 13 & 14 May 2023 in Port Elizabeth, South Africa! 💥This is the new Updated Date💥

Sign up at https://crossfit.regfox.com/portelizabethmarch2023

@crossfittraining #crossfit #crossfittraining #crossfitcourses

 

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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)  

@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 – 100523

 

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) Hang Power Clean 2 – E90sOn90s for 6 Rnds (9 min – Max Day)

 

Score = Load

 

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

 

then…

2) 3 Rounds for time of:
15 Burpees Box Jump Overs (61cm/51cm)
15 HSPU
50 DU
25 C/O SU

 

TC – 14 min

Score = Time/Time Cap plus 1 sec/rep missed

 

CFA LITE Options:
Row sub – SDHP (20/12kg)
Int1 – 12 HSPU; 45 DU
Int2 – 15 HSPU 1/2 abm; 45 DU
Int3 – 15 HSPU 2/3 abm; 40 DU, 20 C/O SU
Beg1 – BBSO (61/51cm); 16/10kg; PPU (61cm/41cm); SU plus 15 C/O SU
Beg2 – BBSO (51/41cm); 12/8kg; PPU (41cm/Flr); 60 SU
Beg3 – BBSO (41/30cm); 8/5kg; PPU (Flr/2x Abm); 50 SU
TC – reduce further as needed coaches!!

 

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!