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 – 180925

 

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) AMRAP 12 min:

10 GHD Sit-ups

15 DU Crossovers

20 sec L-Sit (Rings)

10 Krenikov DU

 

Score = Total Reps

 Nb – Krenikov (jump rope on 1 leg)

LITE:

Int1 – 8 GHD SU, 12 DU CO, L-S (p/bars), 8 K-DU

Int2 – 7 GHD SU, 10 DU CO, Weak L-Sit, 7 K-DU

Int3 – 5 GHD SU, 8 DU CO, 1 legged L-Sit, 6 K-DU

Beg1 – 15/10kg W-SU; 15 CO SU, T-Sit; 10 Krenikof SU

Beg2 – 10/7.5kg W-SU; 12 CO SU, 1 Legged T-Sit; 8 Krenikof SU

Beg3 – 7.5kg/5kg W-SU; 10 CO SU (rope foot trap), Ff/Bridge; 10 SU

 

then…

 

2) In Teams of 3 – AMRAP 18 min (3 Rnds) of:

Min 1, 2 – 5m Sled Push/Pull – Low-Bar/ Return Standing Rope Pull (35kg, 40kg/35kg, 15kg)

Min 3,4 – DB Snatches (22.5kg/15kg)- Switch as needed

Min 5,6 – Handstand Walking (m)

 

Score = Total Reps 

 

LITE:

Int1/2 – same RX

Int3 – Sled P/P – 35kg, 30kg/35kg, 10kg, 20/12kg, HSW or WW (1 = 3m/reps)

Beg1 – Sled P/P – 35kg, 10kg/35kg, 0kg, 35kg, 15/10kg, Half WW

Beg2 – 10/7kg, 1-step WW

Beg3 – 7/5kg, WormW

 

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!