For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

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Four (4) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

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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 @kriek_kreates #kriekkreates @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 – 140623

 

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) Muscle-ups 30 Reps – FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Mix PU and Dip Reps as you please!

Int1 – 20 Reps

Int2 – 30 B-MU (R/B) or Jump B-MU (Bar a Chin)

Int3 – 30 B-MU (B/P) or Jump B-MU (Bar at Collar Bone)

Beg1 – 30 PU (G/P)/30 RD (B/P) ; Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)

Beg3 – 30 RR (1/0.5m)/ 30 S-PD (bnt)

 

then…

 

2) Complete 3 Rnds of the following FT:
15 Strict HSPU
20 DB Goblet Squats – on chest (45kg/30kg)
25 Wall Balls (9.1kg/6.3kg)

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX WB 10/9ft
If no DB use closest KB
Level2 – 13/11 S-HSPU; 40/25kg
Level4 – 12/10 S-HSPU; 40/25kg
Int1 – 10/8 S/HSPU; 35/25kg
Int2 – 15 S/HSPU (1/2 AbM); 30/22.5kg
Int3 – 9.1/6.3kg at 9ft/8ft; 15 S/HSPU (2/3 AbM); 30/20kg
Beg1 – 6.3/4.5kg, Piked PU (61/30cm); 24/16kg
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, Piked PU (30cm/Flr); 16/12kg
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, Piked PU (Flr/Knees 2x abm); 12/8kg

 

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!