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 – 210623

 

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

 

OR…

 

For the Rest complete the following workout as an individual!

 

1)  From 1 – 10 min AMRAP:
25 Wall Balls (9.1kg/6.3kg)
200m Row or 20 SDHP (20kg/12kg)

 

Score = Total Reps

 

Rest 3 min…

 

AMRAP 18 min:
50m Farmers Walk/Waiter Walk (32kg,30kg / 24kg/20kg)
10 KB Swings (32kg/24kg)
5 KB or DB Turkish Get-ups (32kg/24kg)

 

Score = Total Reps

 

WOD 1 – CFA LITE Options:
Rowing sub SDHP – 1Rep = 10m
Int3 – 9.1/6.3kg at 9ft/8ft
Beg1 – 6.3/4.5kg at 10ft/9ft; 16/10kg
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 12/8kg
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 8/5kg

 

WOD 2 – CFA LITE Options:

FW 5m is 1 Rep
Heavier implement for FW
Int1 – same
Int2 – 32kg, 24kg / 20kg, 15kg but use 24/16kg KBS, TGU
Int3 – 32kg, 22kg / 16kg, 12kg but use 22/12kg KBS, TGU
Beg1 – 24kg, 16kg / 16kg, 10kg but use 16/10kg KBS, TGU
Beg2 – 16kg, 12kg / 12kg, 8kg but use 12/8kg KBS, TGU
Beg3 – 12kg, 8kg / 10kg, 5kg but use 8/5kg KBS, TGU

 

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!