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 – 011025

 

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

 

Today complete the following workouts in pairs, each pair completes WOD 1 and 2 (Rest 6 min Btwn WODs)

1) TEAM WORKOUTS ECC 2023

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

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE ⬆️ 

TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals

Event 7A – M1/F1 completes FT:

21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)

3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)

Into…

2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return

4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return

6m Partner HSW, 1 Athlete 360 deg pirouette.

TC – 9 min (Class extended TC 14 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Note:

HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).

Piroutte needs to be unbroken

Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!

Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!

 

REST 6 min …

 

2) Event 7B – M2/F2 completes FT:

12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)

12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)

Into…

2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return

4m Synchro OH Walking lunge, 4m return

6m Synchro OH Walking Lunge

 

TC – 9 min (Class extended TC 14 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Note:

Each OH W-Lunge Rep (2m) must be completed unbroken.

Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!

 

LITE Options Event 7A:

Int1 – FatB 50kg/BB 32kg; M- LL from sitting/W- same Rx but 3m

Int2 – FatB 50kg/BB 32kg; rest same as I3

Int3 (ECC Int) – FatB 45kg/BB 30kg; 3-2-1 RC 3.8m (M–Sit/W–Stand) 3.8m (to work 1 hangs on short rope- Leg assisted); 1 at time 2m HSW, return 2m

4m HSW, return 4m, 6m HSW

Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 10-8-6 R-Pull–Ly to Stand (Legs str) 5/5-4/4-3/3e (partner holds Push-up – top); 10x 6m Synchro Unbroken Bear Crawl

Beg3 – FatB 20kg/BB 12kg; 10-8-6 R-Pull–Ly to Stand (Bnt hips/legs) 5/5-4/4-3/3e (partner holds Push-up – top); 6x 6m Synchro Unbroken Bear Crawl

 

LITE Options Event 7B:

Int1 – FatB 50kg/BB 32kg; 9-6-3 B-MU (R/B)   

Int2 – FatB 50kg/BB 32kg; 24-18-9 Synchro C2B/Pull-up

Int3 (ECC Int) – FatB 45kg/BB 30kg; 21-15-9 Synchro C2B/Pull-up

Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 18e-15e-9e Ring Rows (0.5/0m) – partner holds Push-up (top)

Beg3 – FatB 20kg/BB 12kg; ; 18e-15e-9e Ring Rows (0/+0.5m) – partner holds Push-up

 

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!