Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) 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 – 080825

 

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

💥🔥Catch all the action of Day 1 on the CrossFit Games YouTube channel… video below for easy reference!💥🔥

 

1) CrossFit Games 2025 – Event 5 – 1 RM Back Squat

games.crossfit.com/workouts/finals#events-details

1-rep-max back squat

TC – 10 min

Score = Load

Note – Rx is 3 attempts in 10 min leaving at start, 5 min and, 9-10th min

 

LITE:

Keep loading so that great form is maintained!

Lite can have as many attempts in 10 min as needed to hit a 1RM

then…

 

2) CrossFit Games 2025 – Event 6 and 7

games.crossfit.com/workouts/finals#events-details

2A) Throttle up – For time:

35-calorie ski erg (Sub 52 Ring Rows 0.5m/0,25m)

28 chest-to-bar pull-ups

24 burpee box jump-overs (61cm/51cm)

Women: 16-lb vest (7.2kg), 20-inch box (51cm)

Men: 22-lb vest (9,9kg), 24-inch box (61cm)

 

TC – 6 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

L3 – same Rx but no WV

Int1 – 32 cal Ski-Erg or 52 RR (0,25m/0m), 21 C2B PU

Int2 – 29 cal Ski-Erg or 52 RR (0,25m/0m), 18 C2B PU

Int3 – 27 cal Ski-E or 52 RR (0,25m/0m), 28 PU

Beg1 – 25 cal Ski-E or 37 RR (0m/minus 0,25m), 28 PU (P/G), 18 Bp BSO (61/51cm)

Beg2 – 20 cal Ski-E or 30 RR (0m/minus 0,5m), 28 RR (0,5/0m), 15 Bp BSO (51/38cm)

Beg3 – 16 cal Ski-E or 30 RR (minus 0.5m/minus 1m), 28 RR (0m, minus 0,25m), 15 Bp BSO (20/10cm)

Rest 7 min into…

 

2B) Hammer Down – For Time:

Starting 7 minutes (at min 13) after IE6:

35-calorie C2 bike (or 26 cal Airbike or 350m Run)

28 bar muscle-ups

24 burpee box jump-overs (61cm/51cm)

 

Women: 20-inch box

Men: 24-inch box

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

L3 – 22 BMU

Int1 – 18 BMU

Int2 – 18 BMU (B/P)

Int3 – 18 BMU (P/G)

Beg1 – 30-calorie C2 bike (or 20 cal Airbike or 300m Run), 28 PU (P/G), 18 Bp BSO (61/51cm)

Beg2 – 25-calorie C2 bike (or 16 cal Airbike or 250m Run), 28 RR (0,5/0m), 15 Bp BSO (51/38cm)

Beg3 – 20-calorie C2 bike (or 13 cal Airbike or 200m Run), 28 RR (0m, minus 0,25m), 15 Bp BSO (20/10cm)

 

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!