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 – 230725

 

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) Snatch – EMOM 10 (Build to Max Day)

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) SHIRLEY – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature!

 

 

“Shirley” – for Time:

21 Snatch 50 kg / 30 kg

21 C2B Pull-up’s

21 m HS Walk

15 Snatch 50 kg / 30 kg

15 C2B Pull-up’s

15 m HS Walk

9 Snatch 50 kg / 30 kg

9 C2B Pull-up’s

9 m HS Walk

 

Score = Time

 

LITE:

Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)

Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches

NB Beg – Squat snatch but PS, OHS allowed

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, 20/12kg, PU

Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW

Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW

Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

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!