Featured Video/Image – Our 8th First Choice High Protein Recovery @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4 – RX (MMFF) and then see our ⚠️‼️new divisions for Intermediate and Beginners (MMFF as per usual plus FFFM or MMMF or FFFF OR MMMM)⚠️‼️

✅Registration is Open‼️

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 20 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 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @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)  

ONLINE WHITEBOARD/COACHING – 151025

 

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) 40:20 Intervals of 4 repeats and not a usual Tabata of 8 sets of 20s on 10s off…

40:20 sec Intervals of:

a) Burpee Box Jump Over (61cm/51cm)

Rest 1 min…

b) DB Push Jerks (22.5kgx2/15kgx2)

Rest 1 min…

c) T2B

Rest 1 min…

d) DB Hang Power Clean (22.5kgx2/15kgx2)

Rest 1 min

e) DB Burpee GTOH (22.5kgx2/15kgx2)

Rest 1 min

f) DB Cluster (22.5kgx2/15kgx2)      

 

Score = Total Reps

 

LITE:

Int1/2 – same

Int3 – 20kgx2/12kgx2

Beg1 – 15kgx2/10kgx2; HLR

Beg2 – 10kgx2/7kgx2; HKR

Beg3 – 7.5kgx2/5kgx2; 1 legged HKR or seated C2C

 

Then…

 

2) Repeat Last week – Accumulate the holds FT, mixing as you please:

Neutral Hold – Rings 2 min

HS Hold 2 min

L-sit 2 min

 

TC – 12 min

 

Score = Time/TC plus 1 sec/sec missed

 

LITE:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold

Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)

Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr)  ;  New TC – 1 min each

 

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!