CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 Nov 2023

Featured Image – All smiles with the Saturday Morning Class Good work ladies and gents!! 


Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!


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 @TheFunctionWarehouse #TheFunctionWarehouse @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) Complete the following EMOM for 12 min starting at 70% of Max Squat Clean:
Min 1-3: 2 Squat Cleans
Min 4-6: 1 Squat Clean, plus 2 Front Squats
Min 7-12: 2 Front Squats (>80% 1RM FS)


Score = Max Load for Min 1-3 + Max Load for Min 4-6 + Max Load for Min 7-12


Keep loading to a level at which great form can be maintained!




2) AMRAP 14 min:
100 DU
10 Muscle-ups
15 Power Clean, Push Jerk (43kg/30kg)


Score = Total Reps


Int1 – 7 MU, 40/25kg
Int2 – 7 B-MU (B/P), 37/22kg
Int3 – 7 B-MU (P/G), 35/20kg
Beg1 – 10 C2B PU (P/G), 10 PU (Ts/Kns up Ts dwn), 30/17kg
Beg2 – 10 RR (1/0.5m), 10 PU (Kns up Ts dwn)/10 PU (kns), 25/15kg
Beg3 – 10 RR (0.5/0m), PU (Ts/Kns up Ts dwn), 20/12kg



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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