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 – 300825

 

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) Snatch, plus 2 OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load

 

then…

 

2) For class do 1 heat and in Teams of 2 (pairs)….

INDIVIDUAL WORKOUTS DVSN ECC 2023

https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:https://youtu.be/AhtduTD2jmI

TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 60 Synchro OHS FT in the following intervals:

AMRAP Min 1-3:

18 Synchro Synchro C2B PU/ Pull-ups

18 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 3 min

Rest 1 min (Min 4)

AMRAP Min 5-7:

15 Synchro C2B PU/ Pull-ups

15 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 7 min

Rest 1 min (Min 8)

AMRAP 9-11:

12 Synchro C2B PU/ Pull-ups

12 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence above

 

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed

 

Total TC = 23 min

 

Note:

Synchro is at the start of C2B/PU and the T2B

“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!

 

LITE:

Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg

ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg

Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg

Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg

Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg

Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 20kg/12kg

 

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!