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

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

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at www.eastcapechamps.co.za 

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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 – 300823

 

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

 

RX, LITE and HOME WOD

 

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

 

1) Practice Handstand Holds (Freestanding)

 

Score = For Quality

 

CFA LITE Options
Int1/2/3 – same
Beg1 – at wall
Beg2 – Piked Holds (61/51cm) – 1 leg straight OH
Beg3 – Piked Holds (floor) – 1 leg straight OH

 

then…

 

2) AMRAP the following for 5 Rnds:
AMRAP 4:
500m Row
25 DB Snatch (25/15kg)
AMRAP DU
Rest 2 min

 

Score = Total Reps

 

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:
Row Sub SDHP Rx – 20/12kg KB
Home – Light BB Snatch (same loads as DB/KB)
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – SDHP 16/10kg; 15/10kg
Beg2 – SDHP 12/8kg; 12/8kg
Beg3 – SDHP 8/5kg; 8/5kg

 

EXTRAS

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

 

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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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!