CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 Aug 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 Aug 2023

Catch all the action of Dave competing at the 2023 CrossFit Games Finals this Tues, Wed and Thurs at


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) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 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) Practice Kipping C2B Pull-ups / Pull-ups / Kipping T2B


Score = For Quality




2) AMRAP the following Chipper for 24 min:
100 DU
15 C2B Pull-ups
15 DB Power Snatch (30kg/20kg)
15 T2B
15 Lateral Facing Burpees
30 sec L-sit
30 sec HS Hold (at wall)


Score = Total Reps
220 Reps/Rnd (1 sec = 1 Rep)


LITE Options:
Int1 – 80 DU (200 R/Rnd)
Int2 – 25/17kg; 70 DU, PU (190 R/Rnd), Weak L-sit
Int3 – 22.5/15kg; 60 DU, PU (180 R/Rnd), 1 Leg L-sit
Beg1 – 20/12kg; SU, PU (P/G), HLR, LF Bps (S/O), Tuck-S, P/Hold (61/51cm)
Beg2 – 15/10kg; 70 SU, RR (1/0.5m), HLR, LF Bps (S/O), Tuck-S (1 ft dwn), P/Hold (Flr)
Beg3 – 15/10kg; 70 SU, RR (0.5/0m), HLR, LF Bps (S/O), F/Bridge, P/Hold (Flr)



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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