CrossFit Algoa (Port Elizabeth) WOD – Tues, 3 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 3 Oct 2023

Class on Rope Climbs and D-Ball/Sandbag Cleans!!


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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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) 4 Alternating Devil’s Press (GTOH) – E2ndMon2ndM for Max Load (10 min, 5 Rnds – Max Day)


Scores = Max Load


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




2) FiPe Individuals Event 6 ..

6 Rounds For Time:

25 Double Unders
12 Toes To Bar
6 Alternating Devils Presses


TC – 9 min (but extended TC of 15 min)

Score = Time/TC (9min) plus 1 sec/rep missed


FiPE Scalings and LITE:
RX – 30/22.5kg DB
FiPe INT (Int2) – 22.5/15kg DB
FiPe SCALED (Beg1) – 15/10kg DB; HLR; SU
Beg2 – 15/10kg; HKR; SU
Beg3 – 15/10kg; K2C; SU
Teens – 15/10kg but DU; Masters – 22.5/10kg but DU



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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