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/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

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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 – 200623

 

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!

OR…

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

Workout 1:

Take 6 min to find a 3 Rep Max on:
Bench Press

 

Score = Total Load
PS – if not enough benches find a max for floor press!

 

Rest 1 minute then at 7 min…

 

Workout 2:
AMRAP 4 minutes of:
Bar Muscle-ups

Score = Total Reps

 

Rest 1 minutes, then at 12 min… Workout 3

 

Workout 3:
AMRAP 8 minutes of:
20 DB Hang Clean and Jerk (22.5kg/15kg)
10x 7.62m Shuttle Run
20m (4x5m) Handstand Walk

Score = Total Reps

 

LITE Variations:
HSW 1m=1Rep
Int1 – B-MU (R/B); HSW 15m
Int2 – B-MU (B/P); HSW 12m
Int3 – B-MU (P/G); 20/12kg; HSW 10m or 4 WW
Beg1 – PU (P/G); 15/10kg; 5 Half WW
Beg2 – RR (1.5/1m); 10/7kg; 5x 1-step WW
Beg3 – RR (1/0.5m); 7.5/5kg; 5x WormW

 

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!