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 – 130625

 

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)  Deadlift 3-3-3-3-3 (80% 1RM)

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

2) Repeat 7 June 2023…

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

For time:

20 burpee box jump-overs

2 rounds of:

20 kettlebell box step-ups

2 rope climbs

2 rounds of:

20 kettlebell goblet squats 2 legless rope climbs

20 burpee box jump-overs

♀ 20-inch box (51cm), 53-lb (24kg) kettlebell, 15-foot (4,57m) rope climb

♂ 20-inch box (51cm), 70-lb (32kg) kettlebell, 15-foot (4,57m) rope climb

Time cap: 15 minutes

 

Score = Time/Tc plus 1 sec/rep missed

 

TEST 4 RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Teenagers 16-17, Masters 35-54

♀ 20-inch box, 53-lb (24kg) kettlebell, 15-ft (4.57m) rope climb

♂ 20-inch box, 70-lb (32kg) kettlebell, 15-ft (4.57m)  rope climb

Teenagers 14-15, Masters 55+

♀ 20-inch box, 35-lb (16kg) kettlebell, 12-ft (3.66m) rope climb

♂ 20-inch box, 53-lb (24kg) kettlebell, 12-ft (3.66m) rope climb

RX box all divisions – 51cm

For Individuals <35 years use the values below…for scaling

LITE:

NB – T2 (level 2) 2 RC, 2 LL-RC; 32/24kg

NB – T1 (level 4) 2 RC, 2x 3.7m LL-RC; 28/22kg

Int1 – 51cm; 2 RC; 1x 3.7m LL-RC or 12 LL-Rope PU; 24/16kg

Int2 – 51cm; RC 3.7m; 10 LL-Rope PU; 24/16kg   

Int3 – 51cm; RC – 2 pulls/climb; 8 LL-Rope PU; 24/16kg   

Beg1 – 17 B-BSO (51cm); 6 Rope Pulls – Stand to Lying (str); 20/12kg

Beg2 – 15 B-BSO (41cm); 6 Rope Pulls – Stand to Lying (bnt hips); 16/10kg

Beg3 – 12 B-BSO (31cm); 6 Rope Pulls – Stand to Lying (bnt hips/kns); 12/8kg

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!