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 – 281025

 

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) Yoke Walk – In Teams of 3-5, Complete a 5m Yoke Walk E90son90s for 15 min (10 Rnds, climbing to a heavy load)

Score = Total Loading (Sum of meters covered x load)

Score is an AMRAP to record total work load – 1 kg = 1 Rep

 

LITE and Notes:

Keep loading so that great form is maintained!

Very NB – use a belt from 80% of your max and do not go to a Max today (stay under 90% of your 10m Yoke W Max but here only for 5m).

Beg levels – Ladies 2 on 1 yoke and/or loaded BB (30-50kg) with 2x green bands and 5-12 kg KB

 

Then…

 

2) 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) Sled Push 6m, return Sled Pull – Rope Standing 6m (35kg, 45kg/35kg, 20kg)

Rest 1 min…

b) T2B

Rest 1 min…

c) DU

Rest 1 min…

d) Burpee 5m Run

 

Score = Total Reps

NB – 1 Burpee and 5m is 1 rep

LITE:

Sled Load range – Rx-Int2 / Int3 / Beg1-3

Int1/2 – same

Int3 – Sled (35kg, 30kg/35kg, 10kg)

Beg1 – HLR; 1-5 DU then SU; Sled (35kg, 20kg/35kg, 5kg)

Beg2 – HKR, SU

Beg3 – 1x HKR; SU

 

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!