Featured Video – Head Coach Dave in the 🇺🇸USA🇺🇸… talking about his Games Bound fundraising efforts, representing South Africa at the 2024 Legends Masters CrossFit Games! He talks about The Rebel Rogue Echo Bike Raffle and our own Games Bound Raffle!

GET DAVE TO THE CROSSFIT GAMES AND STAND A CHANCE TO WIN A ROGUE ECHO AIRBIKE….

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

For more info on entering this raffle… scroll down⬇️⬇️⬇️⬇️⬇️

 

 

@rebelelitefitness  have yet again come to the party 🥳 and are raising funds for all the 🇿🇦 South Africa 🇿🇦 CrossFit Games athletes in 2024…
Buy a ticket UNDER MY NAME to Win a Rogue Echo Airbike and the ticket proceeds go towards covering my CrossFit Games Trip to the finals! There are a handful of us going this year … so feel free to support more athletes also!!

Details from @rebelelitefitness

Support Our Athletes and Win a Rogue Echo Bike!

We’re excited to announce The Rogue Echo Bike Raffle, a fantastic opportunity to help our athletes compete at the 2024 CrossFit Games! 🎉

Purchase a raffle ticket for your chance to win a Rogue Echo Bike, worth R20,000, used at the REBEL Renegade Games, CrossFit Semi Final for Africa. All funds raised will support the athletes representing Africa on the global stage.

Click the following Link to get to the Raffle – https://rebelstore.co.za/product/rogue-echo-bike-raffle/

📅 Important Dates:
Raffle Ends: Saturday, 20 September 2024
Winner Announcement: Monday, 23 September 2024

🏋️‍♂️ How to Enter:
Buy at least one raffle ticket from the REBEL Store.
Choose the athlete you want to support.
Each ticket equals one entry – the more you buy, the better your chances!

Terms:
Must be 18+ to enter
Online entries only
Free delivery in South Africa
Winner may be publicized for transparency

Let’s get our athletes to the Games! 💪🌍

#CrossFitGames #SupportOurAthletes #RogueEchoBikeRaffle

 

➡️ Games Bound Raffle – Please take tickets at the Box! What’s app me if you want to pay by EFT and I can forward you the Bank details!

 

➡️ Secret Sunrise  – TBA (Sept/Oct)

 

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

Click Here

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Or

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 190224

 

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 complete the following for 10 min (5 Rnds -start at 70% 1 RM):

Min 1 – Strict Rev Grip Pull-ups 3 (Max Day)

Min 2 – Deadlift, Hang Clean, Split Jerk (Max Day)

 

Score = Sum of Max Loads (only count external load added… do not include body weight for the Strict Rev grip PU)

Nb – 1kg = 1 Rep for the scoring!

 

LITE:

Beg1 – Note band used and count Pull-up as 1 kg

Beg2/3 – Ring Rows (note distance of heel in front of rings in +cm or toes behind rings in -cm). Count Ring Row as 1kg

 

then…

 

2) Complete 5 Rnds with a BB (70kg/49kg) FT:

3 Hang Squat Cleans

6 Push Jerks

9 Deadlifts

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 65/45kg

Int2 – 61/43kg

Int3 – 55/35kg

Beg1 – 50/30kg

Beg2 – 40/25kg

Beg3 – 30/18kg

 

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!