Featured Image – Fun Times… some of the CrossFit Algoa / Always Fit League Family!!!!!

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 – 230824

 

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) CFG 23 – Ind Semi-Finals – Event 6

FT:

20 OHS (83kg/55kg)

500m Row

3 HSW pirouettes (9m)

2 Seated LL RopeC (4.1m)

20 Strict C2W HSPU

2 Seated LL RopeC (4.1m)

3 HSW pirouettes (9m)

500m Row

20 OHS (83kg/55kg)

TC: 15 min (m); 16 min (w) but Class rest 2 min then complete

(RX – 83/55kg)

Score = Time/TC plus 1 sec/rep missed

 

Notes: R-height (4.1m)

HSW Pir (1x Pirroutte every 3m, can break in 3m segments)

HSPU line 76cm long, 25cm from wall

Row sub SDHP – 20/12kg

 

LITE:

L1 – 80/53kg; HSW 9 m w 2 Pir.; 18 C2W HSPU

L2 – 75/50kg; HSW 9 m w 2 Pir.; 2x S-LL RC 3,7m; 18 C2W HSPU  ;  L3 – 73/48kg; HSW 9 m w 1 Pir.; 1.5x S-LL RC 3,7m; 15 C2W HSPU

L4 – 70/45kg; ; HSW 9 m w 1 Pir.;1.5x S-LL RC 3,7m; 15 C2W HSPU Int1 – 65/44kg; HSW 9 m w 1 Pir.; 1x S-LL RC 3,7m; 12 C2W HSPU  Int2 – 60/40kg; HSW 9 m; 2x LL RC 3,7m(no jump); 15 C2W HSPU (1/2 abm at 0.5m)

Int3 – 55/35kg; HSW 6 m/4 WW; 12 LL R-PU; 15 C2W HSPU (2/3 abm at 1 m)

Beg1 – 50/30kg; 4 Half WW; 12 R-PU (Leg ass. or 6 R-Pulls- str); 20 PPU (61/51cm); SDHP 16/10kg

Beg2 – 40/25kg; 4 1-step WW; 12 R-Pulls (hips bend); 20 PPU (51cm/Flr); 400m Row/50 SDHP 12/8kg

Beg3 – 30/20kg; 4 WormW; 12 R-Pulls (hips, kns bend); 20 PPU (Flr/Kns 2x abm); 400m Row/50 SDHP 8/5kg

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!