Featured Image – Reminder … 💥Zanathemba Fundraiser 💥in all classes on Thursday and on Friday at 9:00! We will be doing our 12 Day’s of Christmas 🎅🎄✝️WOD!! All Welcome – including Non-members, members, family and friends… R65 pp or R130 per team OR other donation…. All entry proceeds will go to Zanathemba Baby Haven!!
Please help us support this worthy cause!!!!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

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 – 131223

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Review 12 Days of Christmas Mvts – see tomorrow’s WOD
If you cannot complete on Thurs/Fri then complete today!

then…

2) AMRAP the following for 12 min:
21 sec L-sit
18 Wall Balls (10kg/6.3kg)
15 T2B
12 Strict HSPU
100m Run

Score = Total Reps

LITE:
Int1 – L-sit
Int2 – Weak L-sit, S/HSPU (1/2 AbM)
Int3 – 1 leg L-sit, S/HSPU (3/2 AbM)
Beg1 – T-sit, WB 6.3/4.5kg, HLR, PPU (61cm/flr)
Beg2 – 1 Ft dwn T-sit, 6.3/4.5kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (Flr/K)
Beg3/TC – F-B, 6.3/4.5kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (K)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com 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!