Featured Image – Members it was ❤️VALENTINES DAY❤️ last 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 friends 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 – 190225

 

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) Warmup – Half of Bring Sally up, Bring Sally down air squats

Then…

 

2) EMOM for 10 min:

Even min – 2 Front Squats (95% 1RM)

Odd Min – 3-6 DB Strict Press Each side (Heavy Loading)

 

Score = Load on Front Squat (in notes note DB loading on Strict Press)

NB – Visitors will complete 3-5 Reps of lighter loading (great form must be maintained at any given load)

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

3) CrossFit Team Series 2017 – Event 2:

For Time:

240 DU

120 C2B PU

120 Hang Power Snatch (43/29kg) or KB Swing (24kg/16kg)

240 DU

 

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

 

Notes:

Mix the reps as needed between 2 partners.

Visitors must not overdo it (Reduce to 50-60% on reps)

Partners need not complete the workout at the same level!

(https://games.crossfit.com/workouts/teamseries/2017/2)

LITE:

Int1 – 200 C2B; 200 DU

Int2 – 180 C2B; 180 DU; 40/25kg or 20/12kg

Int3 – 160 C2B; 160 DU; 35/20kg or 16/10kg

Beg1 – 240 SU; PU (P/G); 30/18kg or 12/8kg

Beg2 – 200 SU; RR (0/0,5m); 25/15kg or 10/5kg

Beg3 – 180 SU; RR (0,5/1m); 20/12kg or 8/2,5kg

 

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 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!