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 – 080325

 

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) Push Press 1, Push Jerk 1, Split Jerk 1 – Build to the load you will end on in the CFG AG Semi-final Workout below.

Score = Load

NB – from floor (as in workout)

 

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 2 (CrossFit.com 240120)

For time:

60/75-calorie row

21 shoulder-to-overheads (weight 1)

60/75-calorie row

15 shoulder-to-overheads (weight 2)

60/75-calorie row

9 shoulder-to-overheads (weight 3)

Time cap: 20 min

 

Score = Time/TC plus 1sec/rep missed

Note:

Class sub SDHP 1 cal – 1 Rep (RX 20/12kg) 75 reps/Rnd

 

CFA LITE:

Rx – 61, 83, 102 kg/38, 56, 70 kg

Level2 – 50, 70, 90 kg/35, 45, 60kg

Level3 – 43, 61, 83 kg/29, 38, 56 kg

Note Level 1 and 4 are loads Btwn respective neighbouring levels

Int1 – 43, 61, 70kg/29, 38, 47kg

Int2 – 34, 47, 61 kg/25, 29, 38 kg

Int3 – 29, 38, 47kg/20, 25, 34kg

Beg1 – 16/10kg; 20, 30, 40kg/15, 20, 25kg

Beg2 – 12/8kg; 20, 25, 35kg/12, 15, 20kg

Beg3 – 8/5kg; 20, 20, 25kg/7, 9, 12kg

 

WORKOUT V:

14-15 div – 65, 85, 105 lb (29, 38, 47 kg)/95, 135, 155 lb (43, 61, 70 kg)

16-17, 35-54 div – 85, 125, 155 lb (38, 56, 70 kg)/135, 185, 225 lb (61, 83, 102 kg)

55-59 div – 65, 85, 125 lb (29, 38, 56 kg)/95, 135, 185 lb (43, 61, 83 kg)

60-69 div – 55, 65, 85 lb (25, 29, 38 kg)/75, 105, 135 lb (34, 47, 61 kg)

70+ div – 45, 55, 75 lb (20, 25, 34 kg)/65, 85, 105 lb (29, 38, 47 kg)

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!