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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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 – 270925

 

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 for 15 min (5 Rnds):

Min 1 – Burpee HS step Pirroutte over Barbell (aka Upside Down BBF Burpee)

Min 2 – CO DU

Min 3 – Pistol Squats

 

Score = Total Reps

(every time pass over the bar count as a rep) ;

Nb – if touch the bar repeat the step over portion! ;

 

LITE:

Level2 – lower BB height

Level4 – PVC pipe on floor

Int1 – Step over PVC pipe w 90 degree step (half) pirroutte; Pistols (R/B)

Int2 – Step over Line of floor w 90 degree step (half) pirroutte; Pistols (B/P)

Int3 – Step over Line on floor w both hands (keep straight – no pirroutte or 90 dev turn required); CO SU; Pistols (P/G)

Beg1 – Bp at wall, kick up and take at least 1 step to wall; Bp BSO (61/51cm); CO SU; Pistols (hip crease just above knee)

Beg2 – 1 Step or No Step Wall Walk (this is for those who normally only do worm walks)…. But add 1 step Left, 1 Step R while on while(traverse each Rep); CO SU; Lunges (alt)

Beg3 – Worm Walk… in push-up position 1 step Left, 1 step R (traverse each Rep); CO SU (toe lift trap- no jump); Static Lunge

 

Then…

 

2) AMRAP for 12 min:

15 DB Thrusters (22.5kgx2/15kgx2)

12 C2B PU

3 T-Wall Walk Complex (18 reps)

 

Score = Total Reps

 

Note:

T-WW Complex consists of 6 Reps:

Wall Walk Up,

Horizontal Wall Walk R 0.5m,

Horizontal Wall Walk L 1m,

Horizontal Wall Walk R 0.5m,

Wall Walk Down

 

MVT STD’S:

Each Mvt is 1 rep except the Hor WW L being 2 reps

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.

For today… if you fail at any point you can restart your rep at the start of that section of the complex.

I.e. if you fail the Wall walk down portion of this complex…

Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.

 

LITE:

Rx – hands on 25cm line from wall

Int1 – 10 C2B; Hands – 50cm

Int2 – 9C2B; Hands – 70cm

Int3 – 20×2/12×2; 8 C2B; Hands – 80cm

Beg1 – 15×2/10×2; 12 PU (P/G); Hands – 90cm

Beg2 – 10×2/7×2; 12 RR (1/0,5m); Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)

Beg3 – 7×2/5×2; 12 RR (0.5/0m); Floor T- 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!