Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

 

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 – 090124

 

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) 3 Deadlift, 2 Hang Power Cleans, 1 Push Jerk – E2ndMOn2ndM for 10 min (5 Rnds, Build to Max Day)

 

Score = Load

 

then…

 

2) CrossFit Algoa’s combo HERO WOD “JT” meets “DT”…

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

 

Complete 5 Rnds, in the following format, FT:
15-12-9-6-3 HSPU
15-12-9-6-3 Ring Dips
15-12-9-6-3 Pushups
12-12-12-12-12 Deadlifts (70kg/49kg)
9-9-9-9-9 Hang Power Cleans (70kg/49kg)
6-6-6-6-6 Push Jerk (70kg/49kg)

 

TC – 22 min

Score = Tim/TC plus 1 sec/rep missed

 

LITE:
Int1 – 65/45kg
Int2 – 60/42kg; 1/2 Abm
Int3 – 55/38kg; 2/3 Abm
Beg1 – 45/30kg; PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/kns up ts dwn
Beg2 – 35/20kg; PPU 51cm/Flr; Seated P-Dips (str), PU (12-9-6-3-1 Ts/15-12-9-6-3 Kns)
Beg3 – 25/15kg; PPU Flr/Kns; Seated P-Dips (bnt), PU (kns/12-9-6-3-1 kns)

 

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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!