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 – 020925

 

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) Warm-up Game – Bring Sally up, Bring Sally Down

 

Score = For Fun

 

2) In Groups of 3 – AMRAP 14 min (Ath 1 calls the rotation):

Ath 1 – 3 Rope Climbs (4.57m)

Ath 2 – AMRAP 5m Sled push (High bar, return low bar) (35kg plus 20kg)/(35kg plus 0kg)

Ath 3 – AMRAP DB Push Press (22.5kgx2/15kgx2)

 

Score = Total Reps each (RC plus Sled and DB PP reps)

 

Notes:

Sled Push 5m is 2 reps today!

Visitors take it slow!

Note – Ath 1 calls the Rotation

If you are 4 in a group, 1 person needs to be a clone

If alone – do 3 Rope Climb note time. AMRAP the Sled & PP each for this time.

 

LITE: 

Sled load the same for all levels

Int2 – 20kg / 15kg ; R-Climbs (3,6m)

Int3 – 20kg / 15kg ; 2 Pull Climb or 18 Leg ass. R-Pull-ups

Beg1 – 15/10kg; 9 R-Pulls (ly to stand – kns & hip straight)

Beg2 – 10/7kg; 9 R-Pulls (ly to stand – kns straight)

Beg3 – 7/5kg; 9 R-Pulls (ly to stand – kns, hips bend I.e. squat)

 

Then…

 

3) In groups of 3-4 – AMRAP 10 min of:

Synchro Burpee Shuttle Run 5 m

 

Score = Total Meters

1m = 1 Rep (so 1 length is 5 reps)

1 Pair works while other Rests, switching as needed!

Nb – Pairs can mix as needed so a person can sit out 2 turns while another completes 2 turns.

If alone do 10 Burpee Shuttles at a time – then rest for the time it took you to do those 10 before doing your next set

 

Note – 

Visitors must not overdo it!

Synchro Burpee Shuttle Run 5 m – Synchro is both athletes starting on floor at same time! Get up run 5 m, turn arround, get to the floor before the start line of the next return shuttle, synchronise there and then start the next shuttle!

 

LITE:

Box Burpees if needed for B2/3 (76cm)

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!