CrossFit Algoa (Port Elizabeth) WOD – Wed, 26 July 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 26 July 2023

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – 1-31 July 2023
Late Registration (no shirt, unless we have extras) 26 August 2023 24:00.

Full details at 


Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link:


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE


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




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




Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Beat last weeks score (Mon) – EMOM complete the following for 10 min (5 Rnds):
Min 1 – Deficit HSPU (Parallette) 3 (For Max Depth)
Min 2 – Clean plus 2 Front Squats (work to a heavy Load for


Score = Depth (cm) plus load (Max)
Scoring – 1 cm = 1 rep


CFA LITE Options:
Beg1 – depth from PPU (61/51cm)
Beg2 – depth from PPU (51cm/flr)
Beg3 – depth from PPU (flr/kns)




2) Complete 3 RFT of:
15 DB Alt. Snatch (22.5kg/15kg)
15 Ring Dips
15m OH Walking Lunge (22.5kg/15kg)
5 Wall Walks

TC = 12 min

Score = Time/TC plus 1 sec/rep missed


LITE Options:
Int1 – 22.5kg/15kg
Int2 – 20kg/12kg
Int3 – same; RD (R/B); 4 WW
Beg1 – 15kg/10kg, RD (B/P); Half WW
Beg2 – 10kg/7kg, Seated P/Dips (Str); 1 step WW
Beg2 – 7kg/5kg, Seated P/Dips (btn); WormW



Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!



Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –


Trigger Ball, Foam Roll, Mobilise & Stretch!


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