Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!
(Images courtesy of CrossFit, Inc.)
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 www.eastcapechamps.co.za
Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==
A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!
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)
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ONLINE WHITEBOARD/COACHING – 140823
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2
For the first event RIDE, we will adapt to suite class!
AMRAP 40 min of:
*1500m Air Bike or 600m Run
50 Alternating Step-ups (51cm)
40 SDHP (20kg/12kg) or 400m Row
Score = Total Reps
10 m = 1 Rep
*NB – for class (share the bike so fit in the bike as and when you can)
150 reps for the Bike and 150 reps for the 600m Run for today
Use bumpers to set step height if needed
Int1/2/3 – 35 min
Beg1 – 30 min; S-Up 40cm; 16/10kg
Beg2 – 25 min; S-Up 30cm; 12/8kg
Beg3 – 20 min; S-Up 20cm; 8/5kg
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 firstname.lastname@example.org 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!