Featured Image – Paul and Mark on the Semi-Final Linda… which had a twist of some heavy DB Bench Pressing!
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
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 – 290523
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!
– C2W HSPU
– C2B Pull-ups
Score = For Quality
2) Complete 5 Rnds of the following FT:
500m Run (or 40x 7.62m)
12 C2W HSPU
20 C2B Pull-ups
TC – 30 min
Score = Total Reps
If running 7.62m shuttles – 1x 7.62m = 1 rep; if running ouside 10m = 1 Rep
CFA LITE Options:
Int1 – 8 C2W HSPU; 16 C2B
Int2 – 12 (1/2abm); 12 C2B
Int3 – 12 (2/3 abm); 10 C2B
Beg1 – PPU (61/51cm); 20 PU (P/G)
Beg2 – 400m (30 S-R); PPU (51cm/Flr); 20 RR (1/0.5m)
Beg3 – 300m (20 S-R); PPU (Flr/Kns); 20 RR (0.5/0m)
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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!