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)
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ONLINE WHITEBOARD/COACHING – 150624
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) CrossFit Algoa’s Benchmark WOD…DREAM LAND
Complete the following FT:
21-15-9 of:
Burpees
Pull-ups
15-12-9 of:
BB Facing burpees
C2b pull-ups
12-9-6 of:
Burpee BJO (61cm/51cm)
Bar m-up
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 9-6-3 B-MU
Int2 – 9-6-3 B-MU (B/P)
Int3 – 9-6-3 B-MU (P/G)
Beg1 – PU (P/G), C2B w same bands last 2 Rnds, BBF BPS (SO), BBSO (61/51cm)
Beg2 – RR (0,5/0m)-(1/0,5m)-(1.5/1m), BBF BPS (SO), BBSO (51/40cm)
Beg3 – RR (+0,5/+1m)-(0/+0,5m)-(0,5/0m), BBF BPS (SO), BBSO (40/30cm)
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!
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