CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 Oct 2023

Featured Image – Rodger and Taine on our AFL Training Program … anyone interested in receiving extra programming to improve your physical fitness and health AND / OR if you are interested in competing in CrossFit Type competitions … chat to Coach Dave on his AFL Programming (whether you train at CrossFit Algoa or Not!!)! Here are our details…

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 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

*Extra rep – try do on a similar loading to last week…

**From Rack ; LITE Options: Keep loading so that great form is maintained




2) Complete the following FT…
9-6-3 of:
Thruster (60kg/40kg)
Bar M-up


Fran… 21-15-9 of:
Thruster (43kg/29kg)


TC = 10 min

Score = Time/TC plus 1 sec/rep missed


LITE Options:
Int1 – same
Int2 – 6-3-1 B/MU, 50/35kg
Int3 – B/MU (B/P), 45/32kg
Beg1 – C2B PU (P/G), 40/27kg, PU (P/G), 30/20kg
Beg2 – RR (1/0.5m), 30/20kg, RR (0.5m/0m), 20/15kg
Beg3 (T/C) – RR (0m), 20/15kg, RR (+0.5m), 15kg/7kg



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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