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 – 210825

 

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) Cluster, Thruster – E2ndMon2ndM for 10 min (5 Rnds, Max Day)

Score = Max Load

I.e. 2 reps… BB taken from floor

 

LITE:

Beg1/2/3 – Power Clean, Thruster, Thruster

 

Then…

 

2) For time – 21-18-15 of:

C2B Pull-ups

S-Run (21-15-9 x 7.62)

Thrusters (52kg/38kg)-(43kg/61kg)-(47kg/70kg)

Then,

20m Front Rack Walking Lunge (47kg/70kg)

 

Time cap: 15 min

 

Score = Time/TC plus 1 sec/Rep missed

 

LITE:

S-Run sub is with 1 hand touch, 2 ft over line

Rx – 52/38kg; 61/43kg ;70/47kg

L1 – 47/34kg; 55/40kg ;63/42kg

L2 – 42/30kg; 50/35kg ;57/38kg

L3 – 38/28kg; 45/30kg ;50/35kg

L4 – 35/25kg; 40/28kg ;46/30kg

Int1 – 30/22kg; 35/25kg ;40/28kg

Int2 – 18-15-12; 25/20kg; 30/20kg ;35/23kg

Beg1 – 21-15-9 C2B PU (P/G); 20/15kg; 25/18kg ;30/20kg

Beg2 – RR (1/0.5m); 18/13kg; 20/15kg ;25/16kg

Beg3 – RR (1/0.5m); 15/10kg; 17/12kg ;20/13kg

 

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!