Featured Video/Image – Our 8th First Choice High Protein Recovery @EastCapeChamps took place from 7-9 November 2025. IT WAS A BLAST! A MASSIVE THANK YOU GOES OUT TO ALL OUR SPONSORS, COMPETITORS, VOLUNTEERS AND SPECTATORS… WITHOUT YOU OUR COMPETITION DOES NOT EXIST! THANK YOU FOR ALL YOUR VALUABLE CONTRIBUTIONS!

➡️ (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 Closed but if you have a last minute entry contact Dave on 0784517637 asap‼️

‼️⚠️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 – 121125

 

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) E2ndMon2ndM for 10 min (5 Rnds) – 1 Squat Clean, 2 Front Squats (Climb to 85-90% of Max load on this complex)

Score = Load

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 3  – Bronscor’s Engine

6 Rnds of the following for time:

15 Wall Balls (10kg/6,3kg)

60m (10x6m) Sled Push (High bar, Return Low Bar) (35kg, 15kg/35kg)

10 Power Snatches (30kg/20kg)

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

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

Nb- Low Bar bottom handle for RX Women; Int Women Low Bar Top Bar

 

LITE:

Int3 (ECC Int) – 10WB (10/6,3kg), Sled (35kg, 10kg/35kg), BB 25/17kg, Bp BJO (61/51cm)

Beg1 – 12 WB (6,3/4.5kg), 25/17kg, BBSO (61/51cm)

Beg2 (SCALED Ecc) – 10 WB (6,3/4.5kg), Sled (High bar, Return Low Bar) (35kg- Lowest Low Bar/35kg – Upper Low Bar), 20/12kg, 6 Bp BSO (51cm)

Beg3 – WB (6,3/4.5kg, 9/8ft), 15/8kg, 6 Bps

 

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!