CrossFit Algoa (Port Elizabeth) WOD – Tues, 17 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 17 Oct 2023

Featured Image – Another class on the Benchmark for World Mental Health Day … from left Eva, Dave, Masasa and Nonke!  #YouAreNotAlone … good work!!


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 @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @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) Pause Front Squat 5×5 (Take 65-70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)


Score = Load


Keep loading so that great form is maintained




2) For Time…

Complete 4 Rnds of:
5 Power Cleans (100kg/70kg)
60 DU

then Rest 3 min…

Complete 3 Rnds of:
10 Hang Power Cleans (85kg/60kg)
70 DU


TC = 15 min

Score = Time/TC plus 1 sec/rep missed


CrossFit Algoa LITE Options:
Int1 – 90/63kg, 80/55kg
Int2 – 85/60kg, 75/52kg, DU 50, 60
Int3 – 80/55kg, 70/49kg, DU 40, 50
Beg1 – 70/45kg, 52/35kg, SU
Beg2 – 50/30kg, 40/20kg, SU 50, 60
Beg3 – 40/22kg, 30/15kg, SU 40, 50



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 6th 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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