Featured Image – Members was ❤️VALENTINES DAY❤️ this past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friend brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

 

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 160225

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Pizza Game

Score = For Fun

 

Then…

 

2) In groups of 2-4, AMRAP the following for 10 min:

20 Burpee Box Jump Overs (61cm/51cm)

20 T2B

Score = Total Reps

 

Notes:

All 20 reps must be completed until moving onto the next 20 Reps

NB – mix the reps as needed between 2-4 athletes (For example: ath 1 completes 8, then 2, 3 and 4 complete 4 each)

Visitors can perform way less reps than members!

Visitors must not overdo it!

 

LITE:

RX-Int3 – same

Beg1 – Bp BSO (61cm/51cm); HLR

Beg2 – Bp BSO (38cm); HKR

Beg3 – Bp BSO (15cm); HKR 1 leg or Seated K2C

 

Then…

 

2) In Teams of 4, AMRAP the following Holds, accumulating as many holding seconds as possible in 3 Rnds (12 min):

Min 1 – Handstand Hold (freestanding in 1m x 1m)

Min 2 – Side Bridge (x) L (30 sec)/R (30 sec)

Min 3 – Neutral Hold (Rings)

Min 4 – Deadhang on Bar

 

Score = Total Hold Time (secs)

Nb – 1 sec = 1 Rep on the AMRAP score

Visitors can perform way less holding than members!

Visitors must not overdo it!

 

LITE:

Int1,2 – same as RX

Int3 – HS hold (Wall), rest as RX

Beg1 – Wall Walk Hold (1m); Side Bridge; Neutral Hold (Bar/Boxes); Deadhang

Beg2 – Piked Hold (51cm); Knee Side Bridge (1 leg up), Neutral Hold Box (1 ft up); Deadhang 1 foot down

Beg3 – Piked Hold (Ft floor); Knee Side Bridge, Neutral Hold Box (1 ft up), Deadhang 1 ft down

 

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 7x for the CrossFit Games and has competed 6 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!