Featured Image – Saturday Class on the HERO WOD – “Devil of Ramadi”!!!!!
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…
- Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
- Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/
…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)
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ONLINE WHITEBOARD/COACHING – 201123
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) Progress on last weeks values …
Week 3 – Complete the following EMOM for 12 min starting at 80% 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 (90% 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) Complete 4 Rnds for Max Raps of:
AMRAP 90 sec:
3 Power Cleans
3 Jerks (STOH)
2 Squat Cleans
Score = Total Reps
Rx – 50/35kg
Level1 – 48/33kg
Level2 – 45/32kg
Level3 – 44/31kg
Level4 – 43/30kg
Int1 – 40/28kg
Int2 – 38/26kg
Int3 – 35/25kg
Beg1 – 30/21kg
Beg2 – 25/18kg
Beg3 – 20/14kg
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 firstname.lastname@example.org 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 – https://crossfitalgoa.com/afl-competition-training/
Trigger Ball, Foam Roll, Mobilise & Stretch!