Featured Image – Werner on some heavy Deads in yesterdays tough Met Con of pulling and pressing!

 

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 ⬇️

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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 – 080824

 

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

 

Repeat 18 July 2023…

1) Practice:

A) HSW / Opp shoulder taps / HS Holds / Piked Holds with Opp Shoulder Taps

B) CO DU / CO SU

Score = For Quality

 

then…

 

2) Complete 27-21-15-9-6-3 of the following FT:

Shuttle Run (7.62m)

Handstand Walk (m)

GHD Sit Up

DU Crossovers

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

S-Run – 1 Rep is 7.62m

Int1 – 20kg/12kg, 9 DU C/O rest SU C/O

Int2 – 20kg/12kg, SU (20/10kg), 6 DU C/O rest SU C/O

Int3 – 20kg/12kg, SU (20/10kg), 3 DU C/O rest SU C/O

Beg1 – 16kg/12kg, SU (10/5kg), SU C/O

Beg2 – 12kg/8kg, SU

Beg3 – 8kg/5kg, 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!