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 – 190825

 

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)

a) Deficit HSPU 3 – E2ndMon2ndM for 10 min (5 Rnds)

Score = For Max Depth (in cm)

LITE:

NB – note def in cm for all below

Int1, 2, 3 – some deficit to be on these levels

Beg1 – PPU (61/51cm)

Beg2 – PPU (51/Flr)

Beg3 – PPU (Flr/Kns 4x abm)

 

Then…

 

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

 

INTERVALS

2 intervals for total time:

21 box jump-overs (61cm/51cm)

15-calorie row

9  burpee box jump-overs (122cm/92cm)

21 box jump-overs (61cm/51cm)

15-calorie row

9 burpee box jump-overs (122cm/92cm)

 

Rest until 6-minute mark, then:

 

9 burpee box jump-overs (122cm/92cm)

15-calorie row

21 box jump-overs (61cm/51cm)

9 burpee box jump-overs (122cm/92cm)

15-calorie row

21 box jump-overs (61cm/51cm)

Time cap: 12 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

Metric Equiv:

(36/48 inches) – 91.5/122cm

(20/24 inches) – 51/61cm

 

LITE:

Bp BJO – Vaulting allowed

SDHP (20kg/12kg)

L2 – Bp BJO (110/81cm)

L4 – Bp BJO (100/76cm)

Int1 – Bp BJO (76/61cm)

Int2 – Bp BJO (76/61cm)

Int3 – BP BJO (76/61cm)

Beg1 – BSO (61/51cm); SDHP (16/10kg); Bp BSO (61/51cm)

Beg2 – BSO (51/41cm); SDHP (12/8kg); Bp BSO (51/41cm)

Beg3 – BSO (41/31cm); SDHP (8/5kg); Bp BSO (41/31cm)

 

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!