Featured Image – Come watch Terry attempt to beat 2 World Records for Sit-ups! Maximum reps in 10 min and 30 min!
Venue and Time – CrossFit Algoa, 23 A Frank Street, Newton Park, 12:30

 

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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 090824

 

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) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:

21-15-9 of:

Thrusters (43kg/29kg)

Pull-ups

 

Into…

 

15-12-9 of:

Thrusters (52kg/34kg)

C2B Pull-ups

 

Into…

 

12-9-6 of:

Thrusters (61kg/43kg)

Bar M-up

Score = Time/T

10m = 1 Rep

TC = 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – same

Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)

Int3 – same; 43/29kg, PU; 50/32kg, C2B

Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups

Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)

Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

 

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!