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 

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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 – 160725

 

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) Week 9 – Complete the following:

At 0 min – 2 Front Squat (95% 1RM plus a pinch)

At 2 min – 10 unbroken Front Squat (75% 1RM)

Rest precisely 3 min

20 unbroken Front Squat (65% 1RM)

 

Score = (5 x Load) + (10 x Load) + (20 x Load) – note time WK8

LITE:

If you have not been doing much higher volume squatting – reduce the intensity

Then…

 

2) AMRAP 14 min:

10 Burpee Shuttle Run (5m)

10 Farmers Carry Shuttle over Box (5m with Box at 2.5m of 61cm/51cm w 22,5kgx2/15kgx2)

20 T2B

Score = Total Reps

 

Note:

Burpee S-Runs – Burpee before the beacon and before the first 5m run (1 burpee plus 5m run is 2 reps), pass the 5m beacon, turn and burpee before completing the 2nd 5m run (total 2 burpees and 10m is 4 reps)

Farmers Carry Shuttle over Box – start behind the start beacon, carry 2x DB to the Box with center of box at 2,5m, step over the box, continue until the 5m mark – that is 2 reps… 1 for covering 5m and another for the box step over… must be unbroken)

Shuttle Runs include both feet past beacons for a length plus a 1 handed hand touch

 

LITE:

Int1 – 18 T2B

Int2 – 16 T2B

Int3 – FC S-BSO (61/51cm, 20kgx2/16kgx2), 14 T2B

Beg1 – FC S-BSO (61/51cm, 15kgx2/10kgx2), 20 HLR

Beg2 – FC S-BSO (51/41cm, 10kgx2/7.5kgx2), 20 HKR

Beg3 – FC S-BSO (41/38cm, 7kgx2/5kgx2), 20 1x HKR

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!