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 – 050625

 

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) Week 3 – Make improvements by:

By increasing resistance/load

Doing larger unbroken sets on the same loading

E90sOn90s complete the following for 12 min (4 Rnds):

1st 90 sec – 10 Strict Pull-ups

2nd 90 sec – 10 Strict HSPU

Score = Note Reps achieved out of 8 Rnds (80 reps) and Note LOADING OR ASSISTANCE W BANDS/RISER

Goal is to go unbroken but in 1 set but if unable to, short rest and complete to the 10th rep!

 

LITE:

Int – Bands used / Weight used ; Risers used

Beg – Pull-ups – Bands used / RR foot pos ; Use PPU (kns on 2 abm, Ft on floor, Ft on Box or Risers used)

Then…

 

2) CrossFit Games 2025 Semi-Finals – WORKOUT 4 (https://games.crossfit.com/workouts/semifinals/2025/1?division=1)

For total reps, every 2 minutes for 5 rounds,

complete:

10x 50 ft shuttle runs (i.e. 20x 7.62m lengths)

10 clean and jerks (61kg/38kg)

Max lateral burpees over the bar in the time

remaining

*Rest 1 minute between rounds.

 

Score = Total Reps

Rx and L1-4 only – NB you must complete at least 1 lateral Burpee to advance to next Rnd

Rnd 1 – Min 1, 2 Window, Rest min 3 so you end at end of 14th min

 

LITE:

Any Clean, any Jerk

Int1 – 55/36kg

Int2 – 50/34kg

Int3 – 18 S-Run lengths; 47kg/32kg

Beg1 – 16 S-Run lengths; 40/28kg; BBF Bp (SO)

Beg2 – 14 S-Run lengths; 30/20kg; BBF Bp (SO)

Beg3 – 12 S-Run lengths; 20/12kg; BBF Bp (SO)

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!