CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 Aug 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 Aug 2023

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 


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


We only have our 5:30 am and 8:30 am classes today. You can hit an open box workout until 14:00 but note it could be outside or to the side of the ECC set-up arena!
Classes Resume from Monday 4 Sept 16:10




1) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load


CFA LITE Options:
Keep loading so that great form is maintained!




2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Clean and Push Jerk (60/40kg)
C2B Pull-ups


TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR
Int2 – 53/34kg; 22.5/15kg; PU or BOR
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1



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 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 –


Trigger Ball, Foam Roll, Mobilise & Stretch!


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