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…

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

💥14 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 – 070225

 

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

 

THE CROSSFIT GAMES OPEN 2025

Itensity…Open Workout for 2025 (Week 1 / 2/ 3)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

 

Open Workout 25.2 : https://games.crossfit.com/workouts/open/2025

1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

The Box will be split in groups and our Open Scores will be allocated to our Teams!

Open Workout 25.2 (Repeat 22.3) (https://games.crossfit.com/workouts/open/2025):

For Time:

21 x Pull-up

42 x Double Under Jump Rope

21 x Thruster W:(M:43.00kg/F:29.00kg)

18 x C2B Pull-up

36 x Double Under Jump Rope

18 x Thruster W:(M:52.00kg/F:34.00kg)

15 x Bar Muscle-up

3 x Double Under Jump Rope

15 x Thruster W:(M:61.00kg/F:38.00kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

WORKOUT V and CFA LITE:

Teens 14-15 (Level 4 Teens only) – 29-38-47kg/20-25-29kg; rest RX ;

Int1 – 29-38-47kg/20-25-29kg; RX rest, but M-up (R/B) ;

Int2 – 29-38-47kg/20-25-29kg; RX rest, but M-up (B/P) ;

Masters 55 (Int2 Masters only) – 29-38-47kg/20-25-29kg; DU; J-PU – Pull-ups – C2B PU ;

Int3 – Scaled (Ages 16-54) – 29-38-47kg/20-25-29kg; SU; J-PU – Pull-ups – C2B PU ;

Beg1 – Scaled Teens 14-15 – 20-29-38kg/15-20-25kg; SU; J-PU – Pull-ups – C2B PU ;

Scaled Masters 55 (Beg1 Masters only) – 20-29-38kg/15-20-25kg; SU; J-PU – J-C2B PU – Pull-ups ;

Beg3 – FOUNDATIONS – 20kg/15kg; JJacks; BOR – J-PU – J-C2B Pull-ups ; NB – BB 2.45m from PU bar. DU/SU btwn BB, PU bar ; NB – J-PU/C2B PU – 15 cm top head to bar ; https://games.crossfit.com/workouts/open/2022/3

 

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!