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‼️

‼️⚠️Registration Closes Sat 1 November 24:00.⚠️‼️

🔥🔥All Entrants will receive our RVCA Competition shirt!🔥🔥

🔥🔥We also have a SURPRISE – the first 70 Entrants will receive a pair of our Custom First Choice High Protein Recovery ECC Sox!🔥🔥

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)  

ONLINE WHITEBOARD/COACHING – 291025

 

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) EMOM 10 min (5 Rnds) – Complete the following:

Min 1 – RM Strict HSPU

Min 2 – RM C2B Pull-ups

Score = Total Reps

 

LITE:

Int2 – 1/2abm

Int3 – 2/3abm

Beg1 – PPU (61/51cm); C2B (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/kns 2abm); RR (0.5/0m)

 

Then…

 

2) Saved by the Barbell is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts.

Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.

To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans

♂ 9.1kg ball, 52kg deadlifts and cleans

 

Score = Total Reps

LITE Options:

Int1/2/3 – same

Beg1 – 6.3/4.5kg, 40/25kg

Beg2 – 4.5/3kg, 25/15kg

 

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!