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 – 160425

 

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) Front Squats 3 – E2ndMon2ndM for 10 min (85% 1 RM, 5 Rnds)

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) Complete 3 Rnds of the following FT:

25 T2B

20 Burpee Box Jump Overs (61cm/51cm)

Clusters (Rnd 1 – 10 on 61/38kg ; Rnd 2 – 7 on 83/56kg ; Rnd 3 – 5 on 102/70kg)

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

Note – Load increases for Rnds 1-3 on the Clusters

 

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 – 23 T2B; 43, 61, 70kg/29, 38, 47kg

Int2 – 21 T2B; 34, 47, 61 kg/25, 29, 38 kg

Int3 – 19 T2B; 29, 38, 47kg/20, 25, 34kg

Beg1 – 25 HLR; 20 B-BSO (61/51cm) 20, 30, 40kg/15, 20, 25kg

Beg2 – 25 HKR; 16 B-BSO (51/41cm); 20, 25, 35kg/12, 15, 20kg

Beg3 – 25 1x HKR or seated K2K; 15 B-BSO (41/30cm); 20, 20, 25kg/7, 9, 12kg

 

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!