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 – 070325

 

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) Power Clean 1 – EMOM 10 min (Build to a Max Day)

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

then…

 

2) CrossFit Games – Semi-Finals Age groups

https://games.crossfit.com/workouts/semifinals/2025?division=19

WORKOUT 1

As many rounds and reps as possible in 10 minutes of:

1 clean

1 bar muscle-up

*After completing a round, add 1 rep to each movement.

 

WORKOUT V:

14-15 div – 95 lb (43 kg)/135 lb (61 kg)

16-17, 35-54 div – 125 lb (56 kg)/185 lb (83 kg)

55-59 div – 105 lb (47 kg)/155 lb (70 kg)

60-64 div – Rnds 1, 2, 3, 4, 5 C2B PU, Rnds 6+ BMU, 95 lb (43 kg)/135 lb (61 kg)

65+ div – Rnds 1, 2, 3, 4, 5 = C2B PU, Rnds 6+ BMU, 75 lb (34 kg)/115 lb (52 kg)

 

CFA LITE:

Int1 – B-MU Rnds 1-2-3-4-5-5-6-6-7-7-8-8-9-9 etc 70/47kg

Int2 – B-MU (B/P) same reps Int1; 65/45kg

Int3 – B-MU (P/G) same reps Int1;  61/43kg

Beg1 – C2B PU (P/G); 52/34kg

Beg2 – RR (1/0.5m); 40/25kg

Beg3 – RR (0.5/0m); 30/18kg

 

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!