Here is all the info… for our Next Friday Night Lights 👇👇👇👇👇

The Open at CrossFit Algoa …
ℹ️💥
All members please see below for how you will all be involved in The Open for 2025.
➡️We have the formal version with CrossFit
And
➡️we will be having our own fun class version with some awesome prizes up for grabs.

Register asap at: https://games.crossfit.com/open/registration

Please book out for our Friday Night Lights … ✅all Members, Family & Friends welcome!✅
‼️Open registered athletes have prime choice on Testing Slots

Dates:
💥28 Feb -✅
Dress up – Tutus & Tiaris
16:30 till late
Recover Food/Drink – Bring own Pizza & Wine (Beer) for post meal snack

next up…

💥1 March – Dress up – Superheros
Recovery Food/Drink – TBA

💥7 March – Dress up 80’s
Recovery Food/Drink – TBA

⚠️ The voted Best dressed at the Friday Night Lights (whether spectator or Competitor)  – gets a Free Protein Mountain Bomb Shake and Cabal Coffee at the AFL Coffee Shop!⚠️

➡️We will test the Open Workout Fridays to Mondays over the next 3 weekends, during class times!
➡️Whether you enter or not, your score goes towards your CrossFit Algoa’s class Open scoring and In-house comp!! Scores collected in class accrue to your points
Points are scored for:
✅1 Pt for dressing up!
✅2 Pts for Completing the workout!
✅Your top 3 Registered open athletes scores count to a positional score for your team for Men and/ Women.

➡️Teams are as follows – please pick yourself a Team Captain And choose a Fun 🤪name in class!

💥The Teams are as follows💥:
5:30 am Class
8:30 am Class
12:00 am Class
17:10 & 18:10 Classes

➡️Points are awarded for Dressing up at:
*Any class & *including Friday Night Lights
➡️All members doing all 3 CF Open wods will be entered into a draw to win a 1 nights Accomodation at:
💥Our Farm Culture💥

✅The Fundraising Committee will be accepting a Donation of R20-50 paid in cash, to the Committee for their fundraising efforts. This is totally voluntary and will be spent on suggestions from our google feedback questionnaire.

So if you want to signup for the Open with CrossFit.com go register here 👇https://games.crossfit.com/open/registration

and select CrossFit Algoa as the affiliate

 

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 – 050225

 

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)

1a) Practice – DU and Crossover SU

 

Score = For Quality

 

1b) AMRAP 5 min:

10 DU

20 Crossover SU

10 Box Jump Overs (61cm/51cm)

 

score = Total Reps

 

LITE:

Int1-3 – same as RX

Beg1 – 20 SU and 15 CO SU; BStepO (61/51cm)

Beg2 – 16 SU and 10 CO SU; BStepO (51/41cm)

Beg3 – 12 SU and 6 CO SU; BStepO (41/30cm)

 

then…

 

2) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)

 

Score = Total Reps

 

LITE:

Rx line – 25cm from wall by 76cm long  ;

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W HSPU C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/Flr 1 abm riser head)

then…

 

3) Complete 5 Rnds of the following FT:

5 Jerks (70kg/50kg)

15 Step-ups (22.5kg/15kg)

10 T2B

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

Nb – Jerk – Push Jerk or Split Jerk

 

LITE:

Int1 – 65/46kg, 9 T2B

Int2 – 60/42kg, 8 T2B

Int3 – 55/39kg, 7 T2B

Beg1 – 50/35kg, 15/10kg 61/51cm, 10 HLR

Beg2 – 40/25kg, 10/7.5kg 51/41cm, 10 HKR

Beg3 – 30/20kg, 7.5/5kg 41/30cm, 10 1x leg HKR or K2C

 

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!