Featured Image – Using your Fitness!! Dave and Rob at the Games Bound Paddle Tournament Fundraiser!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

 

➡️ Games Bound Raffle – 11 August 2024

 

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

 

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

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 – 060724

 

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) EMOM 10:

Min 1 – Practice Rope Climbing (Spanish Wrap/X/Inverted X) – try practice something new today if you are good at your usual technique used

Min 2 – Cluster, Thruster – Build to Max Day

 

Score = For Max Load

 

then…

 

2) AMRAP 15 min of:

10 Clusters (45kg/30kg)

5 Rope Climbs (4.57m)

Score = Total Reps

 

LITE:

Int1 – 43/29kg, same RX

Int2 – 40/27kg, 3,7m RC (no jump)

Int3 – 38/25kg, 2 Pulls RC (no jump)

Beg1 – 30/20kg, 12-9-6 Rope Pulls (str legs, body)

Beg2 – 25/15kg, 12-9-6 Rope Pulls (bent hips, str kns)

Beg3 – 20/12kg; Rope Pulls (bent hips, bent kns)

 

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!