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 – 270625

 

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 – Build to a 1 RM

Score = Load

 

LITE:

Be safe!

Use a belt after 90% 1 RM.

Do not increase by more than 20% of your previous 1RM!

Keep loading so that great form is maintained!

 

then…

2)  The Hero Wod – The Seven

 The Hero WOD

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential

informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds of:

7 x Handstand Pushup

7 x Thruster W:(M:60.00kg/F:43.00kg)

7 x Knees-2-Elbows

7 x Deadlift W:(M:110.00kg/F:70.00kg)

7 x Burpee

7 x Kettlebell Swing W:(M:24.00kg/F:16.00kg)

7 x Kipping Pull-up

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:
Bps – BB Facing
T2B – feet to hands (lying)
Rx – 111/79kg; 61/43kg; 32/24kg
Level1 – 105/74kg; 58/41kg; 32/24kg
Level2 – 100/70kg; 55/38kg; 32/24kg
Level3 – 97/68kg; 53/37kg; 32/24kg
Level4 – 94/66kg; 52/36kg; 28/20kg
Int1 – 89/62kg; 49/34kg; 24/16kg
Int2 – 1/2 abm; 83/58kg; 46/32kg; 24/16kg
Int3 – 2/3 abm; 80/56kg; 44/31kg; 24/16kg
Beg1 – PPU (61/51cm); HLR (or Lying F2H); 75/52kg; 41/29kg; Bp StepO; 20/12kg; PU (P/G)
Beg2 – PPU (51cm/Flr); HKR (or Lying K2H); 61/40kg; 34/22kg; Bp StepO; 16/10kg; RR (1/0.5m)
Beg3 – PPU (Flr/Kns 2x15kg Bmprs); Sitting K2C; 44/27kg; 24/15kg; Bp StepO; 12/8kg; RR (0.5/0m)

 

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!