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)
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ONLINE WHITEBOARD/COACHING – 100724
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
Eva Strong – Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.
Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.
In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier this year, she participated in the CrossFit Open for the ninth time.
CrossFit HQ WOD – 220618 – https://www.crossfit.com/essentials/eva-strong-workout-overview-and-lesson-plan
Eva Strong
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 135 lb (61kg) ♂ 205 lb (93kg)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
AFL/CFA LITE Options:
Level1 – 88/59kg
Level2 – 84/56kg
Level3 – 81/55kg
Level4 – 79/53kg
Int1 – 74/50kg
Int2(Int CFHQ) – 70/47kg; DU
Int3 – 67/45kg; DU
Beg1 – 63/42kg; SU; HLR
Beg2(Beg CFHQ) – 43/29kg; SU; HKR
Beg3 – 35/20kg; Seated K2C; SU
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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