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 – 100225

 

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

 

Those who did not complete Open Workout 25.2 please complete today. See below …after todays workout!

 

✅Reminder – Dressing up as a Superhero gives you 1 extra point towards your Teams score!

✅✅Completing the workout gives you 2 points!

➡️SEE last Friday/Saturday for full details on Open Workout 25.2(22.3).

💥REMINDER – Our last Open Workout and Friday Night Lights dress up theme (also for classes Fri to Mon) is “80’s”. We will have a Bring & Braai at our Friday Night Lights this week!

 

For the rest…

 

1) Bar and/or DB and Gymnastics Drills:

DB – Power Clean, Push Press, Push Jerk ( 1x DB then 2x DB)

Burpee GTOH

Or

BB – Cluster, Thruster (25.2)

T2B/WW

Or

RR – Pull-ups – C2B PU – MU

 

Score = For Quality

 

Then…

 

2) Open Workout 25.2

Or

AMRAP 20 min of:

300m Run

15 T2B

5 Burpee GTOH (22.5x2kg/15kgx2)

3 Wall Walks

 

Score = Total Reps

 

LITE:

Int2 – 20kgx2/15kgx2; 13 T2B

Int3 – 20kgx2/12kgx2; 11 T2B

Beg1 – 15kgx2/10kgx2; HLR (or Lying F2H) ; Half WW

Beg2 – Run 250m, 12kgx2/8kgx2; HKR (or Lying K2H) ; 1-step WW

Beg3 – Run 200m, 8kgx2/5kgx2; Sitting (K2C) ; Worm Walk

or …

 

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!