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 – 010725

 

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) Practice Kipping Pull-ups or Butterfly Kipping Pull-ups

Score = For Quality

 

then…

 

2) AGOQ Quarter Finals CFG 2023 – Test 1 https://games.crossfit.com/workouts/onlinequalifiers/2023

All for time:

3 rounds of:

2 x 25-ft dumbbell walking lunge (hang position)

20 toes-to-bars

Immediately followed by:

2 rounds of:

2 x 25-ft dumbbell walking lunge (rack position)

15 chest-to-bar pull-ups

Immediately followed by:

2 x 25-ft dumbbell walking lunge (overhead position)

10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells

♂ 2 x 50-lb (22.5kgx2) dumbbells

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min!

 

Score = Time/TC plus 1 sec/rep missed

 

Metric Equivalents:

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50lb).

25 ft is 7.62m

1 Rep is 7.62m on the lunge

NB Notes:

Athletes may NOT use gymnastics grips during the walking lunges

– Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed.

– Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed.

– The athlete must finish the entire 25-foot section with both feet over the line, knees and hips extended, and the dumbbells in the rack position before lowering the dumbbells from the shoulders.

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS

Teenagers 16-17, Masters 35-54

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)

♀ 20-lb dumbbells

♂ 35-lb dumbbells

 

LITE:

Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU

Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)

Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)

Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)

Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)

Beg3 – 7.5kgx2/5kgx2; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

 

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!