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) EMOM for 10 min complete:

Min 1-5: 3 Squat Snatches (60-80% 1RM)

Min 6-10: 3 Power Clean, Push Jerks (60-80% 1RM)

Score = Max Load (SS) plus Max Load (PC, PJ)

LITE:

Drop Btwn reps

Keep loading so that great form is maintaining

Beg – Power snatch plus ohs allowed

 

Then…

 

2) Take 5min to Practice HS Walking / HS Holds / OPP Shoulder Taps / Piked Holds

 

Score = For Quality

 

LITE:

Coaches to appropriately scale (only move to the next level once 80% proficient)

 

Then…

 

3) Only on Rig Ropes, complete FT:

5 Legless Rope Climb from Sitting (3.7m)

10 Leg Assisted Rope Climbs from Sitting (3,7m)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

T2 (Level 2) – 4x LL RC 3.7m; RC same RX

T1 (Level 4) – 4x Half LL climbs; RC same RX

Int1 – 24 Rope PU (6 for 1)- from L-sit; 7 same RX

Int2 – 22 Rope PU (6 for 1)- from L-sit; 10 (FROM STANDING, NO JUMP)

Int3 – 20 Rope PU (6 for 1)- from L-sit; 10 2x Pull Climbs (FROM STANDING, NO JUMP)

Beg1 – 24 Leg ass Rope PU, 20 Lying to standing R-Pulls (Str hips/kns)

Beg2 – 40 Rope Rows (1/1.5m) , 20 Lying to standing R-Pulls (Bnt Kns)

Beg3 – 40 Rope Rows (0.5/1m), 20 Lying to standing R-Pulls (Bnt Kns, Hips)

 

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!