Featured Image – Due to demand we are extending our “BRING A FRIEND WEEK” To another week! 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 – 240225

 

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

 

1) Testing – Take 20 min to find a new…

Front Squat 1RM

DB Strict Press 1RM

 

Score = Load on Front Squat and Load Strict Press

NB – Visitors will complete 3×5 reps on a loading where great form can be maintained!

 

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) TC Test 1 – Re-Test:

Complete the Girl Benchmark WOD “Ingrid”…

10 rounds for time of:

3 Snatches (squat) (61kg/43kg)

3 Burpees over the bar

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

NB – Visitors can perform KB Swings on an appropriate loading

 

LITE:

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

New TC – use appropriate KB load

 

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!