For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (This Saturday – 17 June… REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

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

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Just One (1) Day 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 – 160623

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

In Teams of 6, AMRAP the following for 24 min (4 Rnds):
Min 1 – 5 Sled Pull Standing, 5m Sled Push High Bar
Min 2 – Airbike (Cal)
Min 3 – Burpee Box Step-Over (22.5kgx2/15kgx2 at 61cm/51cm)
Min 4 – KB Swings (24kg/16kg)
Min 5 – Turkish Get-up Sit-ups (30s L, 30s R) (24kg/16kg)
Min 6 – REST

1 Ath/Station
1m = 1 Rep

Score = Total Reps
(Sled W – 105kg – 35kg plus 70kg)
(Sled M – 160kg – 35kg plus 125kg)

CFA LITE Options:
Sled weighs 35kg
Int1 – 145/95kg – 35kg,110kg/35kg,60kg
Int2 – 130/85kg – 35kg,95kg/35kg,50kg
Int3 – 110/70kg – 35kg,75kg/35kg,35kg; 20kgx2/12kgx2; 15/10kg
Beg1 – 90/60kg – 35kg,55kg/35kg,25kg; 16kgx2/10kgx2; 15/10kg
Beg2 – 70/45kg – 35kg,35kg/35kg,10kg; 10kgx2/5kgx2 at 51cm; 10/7kg
Beg3 – same sled; 5kgx2/2.5kgx2 at 40cm; 7.5/5kg

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!