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 – 300625

 

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) AMRAP 16 min (4 Rnds):

Min 1 – Freestanding Handstand with opposite shoulder taps

Min 2 – T2B

Min 3 – CO DU

Min 4 – Pistol Squats

Score = Total Reps

 

LITE:

Keep loading so that greatform is maintained!

Int1 – FS HS (weight transfers); Pistols (R/B)

Int2 – HS Hold at wall (Opp sh taps) ; Pistols (B/P)

Int3 – HS Hold at wall (Weight transfers); HLR (Ts to chin height); CO SU; Pistols (P/G)

Beg1 – HS Hold C2W (90cm) (Opp sh taps); HLR; CO SU; Pistols (hip crease just above knee)

Beg2 – Piked Hold (51cm) (Opp sh taps); HKR; CO SU; Lunges (alt)

Beg3 – Piked Hold (Opp sh taps); HKR (single); CO SU (toe lift trap- no jump); Static Lunge

 

Then…

 

2) AMRAP for 10 min:

Min 1 – Burpee HS step Pirroutte over Barbell (aka Upside Down BBF Burpee)

Min 2 – Burpee Box Jump Over (61cm/51cm)

Score = Total Reps

 

Every time pass over the bar count as a rep)

Nb – if touch the bar repeat the step over portion!

 

LITE:

Level2 – lower BB height

Level4 – PVC pipe on floor

Int1 – Step over PVC pipe w 90 degree step (half) pirroutte

Int2 – Step over Line of floor w 90 degree step (half) pirroutte

Int3 – Step over Line on floor w both hands (keep straight – no pirroutte or 90 dev turn required)

Beg1 – Bp at wall, kick up and take at least 1 step to wall; Bp BSO (61/51cm)

Beg2 – 1 Step or No Step Wall Walk (this is for those who normally only do worm walks)…. But add 1 step Left, 1 Step R while on while(traverse each Rep); Bp-BSO (51/38cm)

Beg3 – Worm Walk… in push-up position 1 step Left, 1 step R (traverse each Rep); Burpee (plain)

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!