ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

 

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 260624

 

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) CFA/AFL 40:20 intervals for Max Total Reps – Work 0-40 sec, Rest 41-60 sec, for 4 Rnds – 4 min each:

a) Airbike (cal) (Cyclone x Cal by 1,53)

Rest 90 sec 

b) Cross-Over DU

Rest 90 sec

c) T2B

Rest 90 sec

d) Rowing or SDHP (32kg/20kg)

Rest 90 sec

e) Lateral BB Facing Burpees

Rest 90 sec

f) 5m Sled Push (5m low bar/5m high bar) (sled plus 40kg/22kg)

 

Score = Total Reps

 

LITE:

NB – Total Time 30:00 with rests  ;  Row sub today – 32kg/20kg SU

Loads below are Prowler Sled (35kg) plus load.

1m = 1 Rep on Sled

Int1/2/3- Same as RX

Beg1 – CO SU, HLR, 20/16kg SDHP; 22kg/Empty

Beg2 – CO SU, HKR, 16/12kg SDHP; 22kg/Empty

Beg3 – SU, 1x HLR or K2C(seated), 12/10kg SDHP; 22kg/Empty

 

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!