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 – 131125

 

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) Squat Snatch – EMOM for 10 min the following Building to Max Day:

Min 1-3 – 3 Reps EMOM (65-75% 1RM)

Min 4-6 – 2 Reps EMOM (75-85% 1RM)

Min 7-10 – 1 Rep EMOM (85-90% 1RM)

 

Score = Max 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 4  – First Choice High Protein Recovery’s Sprint Fast, Lift Faster

Complete for time:

10 Burpee 6m Shuttle Run

8 Squat Snatches (Load 1)

8 Burpee 6m Shuttle Run

6 Squat Snatches (Load 2)

6 Burpee 6m Shuttle Run

4 Squat Snatches (Load 3)

4 Burpee 6m Shuttle Run

2 Squat Snatches (Load 4)

2 Burpee 6m Shuttle Run

1 Squat Snatche (Load 5)

TC – 10 min

Score = Time/TC plus 1sec/Rep missed

 

LITE:

RX – 50-60-70-80-90kg/30-35-40-45-50kg

Int1 – 47-57-67-77-83kg/27-32-38-43-47kg

Int2 – 45-55-65-75-80kg/25-30-35-40-45kg

Int3 (ECC Int) – 40-50-60-70-75kg/20-25-30-35-40kg

Beg1 – 30-40-50-60-70kg/17-23-27-30-35kg

Beg2 (ECC Scaled) – shuttles 8-6-4-2-1 ; 20-30-40-50-60kg/15-20-25-27-30kg

Beg3 – 15-20-30-40-50kg/9-12-18-22-25kg

 

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!