Featured Image – Due to unforeseen circumstances our 8th @EastCapeChamps will be postponed to a later date this year!

➡️ (Fri) Individuals

➡️ (Sat/Sun) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes TBA

⚠️‼️Late Registration (no shirt, unless we have extras) – TBA

Full details at www.eastcapechamps.co.za 

———————————————————————————

#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 – 120725

 

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 some Skills:

A) HS (freestanding) – object move weight shift 

(Move an object from left hand to right hand while in a handstand)

 

Score = Note Max number of successful attempts in 1 min

LITE:

Complete object Shift w a red clamp at…

L2 – HS at Wall (Obj shift w trying to keep feet off the wall)

L4 – HS at Wall (Obj shift w feet on wall)

Int1 – C2W Pos at 50cm line

Int2 – C2W Pos at 65cm line

Int3 – C2W Pos at 80cm line

Beg1 – C2W Pos at 90cm line

Beg2 – Piked Hold obj shift (61/51cm)

Beg3 – Piked Hold (ft on flr) obj shift

 

B) Practice – Partner Wall Balls (side by side)

Score = For Quality

 

C) Practice – Wall Ball, extra airsquat, Wall Ball

Score = For Quality

then…

 

2) Repeat …

Complete the following FT:

50-40-30-20-10 Wall Balls (13.6kg/9.1kg)

10-8-6-4-2 Wall Walks

20-16-12-8-4 Pull-ups

TC – 25 min

 

Score = Time/TC plus 1 sec/Rep missed

 

LITE:

T2(L2) – 45-35-25-15-5 WB (13.6/9.1kg)

T1(L4) – 45-30-20-10-10 WB (13.6/9.1kg)

Int1 – 9.1/6.3kg

Int2 – 9.1/6.3kg; 9-7-5-3-1 WW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW; PU (G/P)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW; RR (0,5/0m)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW; RR (0m/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!