Featured Image – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July  2025!

➡️18 July (Fri) Individuals

➡️19, 20 July (Sat/Sun) Teams of 4

✅Registration Opens 23 May 2025!

⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00

⚠️‼️Late Registration (no shirt, unless we have extras) 9 July  2025 24:00.

Full details at www.eastcapechamps.co.za 

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#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 020625

 

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) CrossFit Games 202405 Semi-Finals – WORKOUT 1 (https://games.crossfit.com/workouts/semifinals/2025/1?division=1)

As many rounds and reps as possible in 15 minutes of:

3 muscle-ups

3 back squats

30-foot handstand walk (15 feet out and back)

*Add 3 reps to the muscle-ups and squats

every round.

♀ 185 lb (83 kg)

♂ 275 lb (125 kg)

Score = Total Reps

LITE:

4,57m x2 – 2 Reps

BS guide 65-68% 1RM

Rx – 125/83kg

L1 – 120/79kg; Start on 1 MU

L2 -113/75kg

L3 –  109/73kg; Start 2 MU

L4 – 106/71kg; Start 2 MU add 1/Rnd

Int1 – 100/66kg; Start 1 MU add 1/Rnd

Int2 – 88/58kg; 1 B-MU add 2/Rnd (B/P)

Int3 – 80/54kg; 1 B-MU add 2/Rnd (G/P)

Beg1- 75/50kg; 3 PU (P/G), 3 B-Dips (B/P)

Beg2 – 63/42kg; 3 RR (1/0.5m), 3 Seated P-Dips (Str)

Beg3 – 50/30kg; 3 RR (0.5/0m), 3 Seated P-Dips (Bnt)

 

Then…

 

2) AMRAP 9 min of:

20 SU

20 Crossover SU

10 DU

10 Crossover DU

30 sec L-Sit

 

Score = Total Reps

2 sec = 1 rep (15 reps)

 

LITE:

Order below is as above

Int1 – 20-20-8-8; 20 sec L-sit

Int2 – 20-20-6-6; weak L-sit

Int3 – 20-20-4-4; 1 legged L-sit

Beg1 – 30-30-4 DU; Tuck Sit

Beg2 – 30-30; 1 legged T-sit

Beg3 – 30-30; Front Bridge

 

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!