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

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

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Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

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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 – 190623

 

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

 

RX, LITE and HOME WOD

 

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

 

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

 

For the Rest complete the following workout as an individual!

 

2) Complete the following workout in a 20 minute window as an Individual:

 

Workout 1:

Take 6 min to Climb the following Squat Clean ladder:
10 Cleans (50kg/30kg)
10 Cleans (70kg/40kg)
AMRAP Cleans (85kg/50kg)

Score = Total Reps

 

Rest 1 minute then at 7 min…

 

Workout 2:
AMRAP 4 minutes of:
50 Crossover SU
20 sec Freestanding Handstand Hold (in square 1.22m x 1.22m)

 

Score = Total Reps
*F-HS Hold – hands can move within square ; 1 sec = 1 Rep
*F-HS Hold – does not need to be unbroken – you can accumulate seconds

 

Rest 1 minutes, then at 12 min… Workout 3

 

Workout 3:
AMRAP 8 minutes of:
12 Snatches (any) (35kg/25kg)
9 HSPU
6 Burpee Box Jump Over (76cm/61cm)

Score = Total Reps

 

LITE Variations:
L4 – 40/20kg; 55/35kg; 70/45kg; 45 CU-SU
Int1 – 40 CO-SU; FS-HS 15s; 6 HSPU
Int2 – 30/15kg; 45/25kg; 60/35kg; 40 CO-SU; FS-HS 12s; 9 HSPU (1/2 abm)
Int3 – 35 CO-SU; HS Hold Wall; FS-HS 10s; 30/20kg; 9 HSPU (2/3 abm); BBJO (61/51cm)
Beg1 – 20/15kg; 30/20kg;50/30kg; 30 CO-SU; HS Hold (wall) 20s; 25/15kg; PPU (61/51cm); BBStepO (61/51cm)
Beg2 – 50 SU; Piked PU Hold (61/51cm) 20s; 20/12kg; PPU (51cm/Flr); ; BBStepO (51cm)
Beg3 – 15/9kg; 20/12kg; 25/15; 30 SU; ; Piked PU (ft floor) 20s; 15/9kg; PPU (Flr/kns 2x abm); BBF BpsBps (StepO) (61/51cm)

 

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!