Our Friday Night Lights with DRESS UP THEMES, have been memorable to say the least! Thank you 🙏 to everyone for your unwavering support and CrossFit Algoa / Always Fit League Community! 💥 🔥🏋️🤸🏾‍♀️🏊🏼🚣🏼‍♀️🚴🏻‍♀️ 🏃‍♀️ 🌶️ 💥 

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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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 – 190325

 

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) 1 Squat Clean, plus 4 Front Squats – E2ndMon2ndM for 6 min (65-70% 1 RM)

 

Score = Load

NB – This is from the floor! I.e. start with a squat clean!

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) AMRAP for 16 min:

10m HS Walk

20 Box Jump Overs (61cm/51cm)

20 Wall Balls (10kg/6.3kg)

10 Wall Walks

20 Box Jump Overs (61cm/51cm)

20 Wall Balls (10kg/6.3kg)

10m HS Walk

Restart at beginning…

 

Score = Total Reps

 

LITE:

Int2 – 3-8-3 WW; 18WB

Int3 – 3-7-3 WW; 16WB

Beg1 – 3-10-3 Half WW; WB (6.3/4.5kg, 10ft/9ft); BSO (61cm/51cm)

Beg2 – 3-10-3 1 Step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO (41cm)

Beg3 – 3-10-3 Worm Walk; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); BSO (30cm)

 

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!