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 – 301025

 

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) World Mental Health Day CFA 22 WOD – You are Not Alone – AMRAP 40:

800m Run

40 KBS (24/16kg)

20 BBJ or SO (61/51cm)

10 MU

5 WW

Rest 2 min

 

LITE:

10 m = 1 Rep

BBJ or SO – lateral facing

RX – 155 R/Rnd

Int1 – 151 R/Rnd; 6 MU

Int2 – 150 R/Rnd; 6 B-MU (R/B) or Jump-MU (R top head); 4 WW

Int3 – 150 R/Rnd; 6 B-MU (B/P) or Jump-MU (R at chin); 4 WW

Beg1 – 165 R/Rnd; 16/12kg; 10 PU (P/G), 10 Pushups (ts/kns up, ts dwn); Bp BJ/SO (51cm); 5 Half WW

Beg2 – 145 R/Rnd; Run 600m; 12/8kg; 10 RR (1/0.5m), 10 PU (kns up, ts dwn/kns); Bp BSO (41cm); 5x 1-step WW

Beg3 – Rest 5 min/Rnd; 125/121 R/Rnd; Run 500m; 8/5kg; 10 RR (0.5/0m), 10/6 PU (kns); Bp KB SO; 5 WormW

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!