Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

 

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 – 290524

 

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

 

REMINDER – ONLY 8:30 CLASS TODAY DUE TO THE VOTING PUBLIC HOLIDAY!

OPEN BOX – 9:30 – 11:30

 

1) Practice Rope Climbing 20 min:

Leg assisted

Legless – Spanish Wrap / X /Inverted X progressions

 

Score = For Quality

 

then…

 

2) CFG 24 SEMIS Individual – Event 3

https://games.crossfit.com/workouts/semifinals/2024/3

7 rounds for time:

10-calorie Echo bike or 12 Cal Ass. Bike or 20 Shuttles
1 legless rope climb (4.57m)
10 box jump-overs (76cm/61cm)
1 legless rope climb (except last Rnd)

 

TC – 16 min (Extended Class TC 21 min but Benchmark Time at 16 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Class sub for Echo Bike – 10 Cal Cyclone Bike or 15 Cal Ass. Bike or 20 lengths of Shuttle Run (20x 7.62m)

 

LITE:

Int1 – LL-RC (3.6m)

Int2 – LL-Rope PU 6

Int3 – LL-Rope PU 4; 61/51cm

Beg1 – 3 R-Pulls – Stand to Lying (str); 61/51cm

Beg2 – 3 R-Pulls – Stand to Lying (bnt hips); BSO 61/51cm

Beg3  – 1/2 Cal AirB or 12x 7.62m; 3 R-Pulls – Stand to Lying (bnt hips/kns); BSO 51/41cm

 

EXTRAS

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

AFL COMPETITORS TRAINING

 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!