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 – 200824

 

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) JT (Chest 2 Wall)

21-15-9 for time of:

C2W HSPU

Ring Dips

Push-ups

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE (updated 18Aug24):

L2(T2) – 18-12-6 on C2W HSPU

L4(T3) – 18-12-6 C2W (1/2 abm at 30cm)

Int1 – C2W  (1/2 abm at 30cm)   

Int2 – C2W 1/2 Abm  at 30cm

Int3 – C2W 2/3 Abm  (2/3 abm at 50 cm)  

Beg1 –  C2W HSPU 90cm 2/3 abm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6)  

Beg2 – PPU 41cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns) 

Beg3 – PPU Flr/Kns (2x Abm); Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

 

then…

 

2) AMRAP 15 min of Escalating Bumper Burden Run/Walk of:

400m (No load)

400m (10kg/5kg)

400m (15kg/10kg)

400m (20kg/15kg)

AMRAP with (25kg/20kg)

 

Score = Distance (10m is 1 Rep on this workout)

PS – Walk if a needed on your given loading!

 

LITE:

Int1/2/3 – same as RX

Beg1/2/3 –  BW – 5kg/2.5kg -10kg/5kg- AMRAP 15kg/10kg

 

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!