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 – 260825
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) 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) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/
You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:
TEAM RX: ADAPTED Event 1 – Nutritech’s Legless RUNNING
IN TEAMS OF 4…
but if alone do with a Work:Rest ratio of 1:1 (i.e. if it takes you 3:40 to complete, then rest 3:40 before starting your 2nd Rnd)
6(3 each pair) Rnds FT:
500m Partner Run (any pair)
30 Synchro Jumping Alt. Lunges
12 Synchro Burpees
TC – 25 min
Score = Time/TC plus 1 sec/Rep missed
Note:
Synchro on Lunges – at some point in the split position with the feet in contact with the floor
Any pair works together. Pairs stay within a rep of each other I.e. stay within approx. 25 m of each other!
A pair finishe a Rnd before the next pair starts the run!
Lite:
Int1/2 – same Rx
Int3 (ECC Int) – 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg1 (ECC Beg) – 400m Run, 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg2 – 400m Run, 20 Synchro Airsquats, 8 Synchro Burpees
Beg3 – 300m Run, 15 Synchro Airsquats, 6 Synchro Burpees
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!
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