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 Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

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 – 130825

 

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 3 on the CrossFit Games YouTube channel… video below for easy reference!💥🔥

 

1) Complete the following for Warm-up, Practice and Quality – EMOM 10 min (5 Rnds):

Min 1 – Rope Climbing – practice reps

Min 2 – Cluster, Thruster (Build to 70% 1 RM)

Score = For Quality

 

Then…

 

2) CrossFit Games 2025 – Event 10 – Atlas

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

For time:

9/15/21 Thrusters (61kg/43)

3/5/7 Rope Climbs (4.54m)

Then,

100-foot (30,5m) overhead walking lunge

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

Note –

3m on OH Walking Lunge is 1 Rep

 

LITE:

Int1 – 55/38kg; 2-4-6 RC

Int2 – 50/35kg; 1-3-5 RC

Int3 – 47/32kg; 3-5-7 Two pull Climbs

Beg1 – 40/28kg; Leg Assisted Rope PU 18-30-42 or 6-10-14 Ly to Stand (str hips/kns)

Beg2 – 30/20kg; 6-10-14 Ly to Stand (str kns)

Beg3 – 20/12kg; 6-10-14 Ly to Stand (kns/hips bend)

 

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!