Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!
Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️
https://crossfitalgoa.com/music-trivia-fundraiser-2024/
PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!
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/
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 – 080724
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) AMRAP 25 min:
600m Run
25 C2B Pull-ups
15 Deficit HSPU (15cm/9cm)
10 Squat Clean and Jerk (any) (100kg/70kg)
Score = Total Reps
LITE:
L1 -97/68kg
L2(T2) – 92/64kg ; D-HSPU (12/7cm)
L3 – 89/62kg
L4(T3) – 85/60kg; D-HSPU (9/5cm)
Int1 – 80/50kg; 22 C2B; D-HSPU (5/2cm)
Int2 – 75/45kg; 20 C2B; HSPU
Int3 – 70/40kg; 18 C2B; 1/2 abm HSPU
Beg1 – 60/35kg; 20 PU (P/G); PPU (61/51cm)
Beg2 – 45/25kg; 20 RR (1.5/1m); PPU (51cm/Flr)
Beg3 – 35/20kg; RR (1/0m); PPU (Flr/kns 2x abm); Run 400m
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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