CrossFit Algoa (Port Elizabeth) WOD – Sat, 6 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Sat, 6 April 2024

Featured Image – 8:30 am Class on our SPICY CFA/AFL Benchmark “Fran-Kalsu”… a combo of 2 CrossFit Benchmarks!!


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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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) CFA/AFL Benchmark – Fran-Kalsu combo –

100 Thrusters (61/43kg) FT …

but EMOM starting at 0 min complete at Zero/Even min – 5 BBF Bps and at Odd min – 8 C2C Pull-ups


TC = 30 min

Score = Time/TC plus 1 sec/rep missed



Int1 – 55/38kg, 7 C2B
Int2 – 50/35kg, 4 BBF Bps, 6 C2B
Int3 – 43/30kg, 4 BBF Bps, 8 PU
Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)
Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)
Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m) ; TC New – cap 18 min



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 –


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


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