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)  

@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

 

ONLINE WHITEBOARD/COACHING – 110324

 

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

 

THE CROSSFIT GAMES OPEN 2024

Featured Image courtesy of CrossFit, Inc.

 

1) FOR THOSE WHO DID NOT TEST LAST WEEK OR WHO NEED TO RE-TEST…

SEE FRIDAY/SATURDAY WEBSITE AND ITENSITY TODAY!

Click Here for 24.2!

 

FOR THE REST …

 

1) Front Squat 5-3-2-1 (75% – 80% – 85% – 90% of 1 RM)

Score = Sum of Loads
1kg equals 1 rep ; NB – From Floor for first set ; Score = Sum of Loads

NB – BE SAFE BEFORE THE OPEN

 

then…

 

2) AMRAP the following for 14 min:
12 T2B
6 Reps DB Walking Lunges (1 OH, other on Front Rack) (22.5kgx2/15kgx2 – 2x 7.62m )
4 Muscle-ups

Score = Total Reps

 

LITE:
1 Rep Walk Lunge is 2.54m
Int – 10 T2B; BMU (R/B)
Int2 – 9 T2B; BMU (B/P)
Int3 – 8 T2B; BMU (P/G)
Beg1 – 12 HLR; PU (P/G); 15×2/10×2
Beg2 – 12 HKR; Jump PU (mid-forearm); 10×2/7×2
Beg3 – 12 HKRx1 or Seated K2C; Ring Rows (1/0.5m); 7×2/5×2

 

 

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!