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 – 141125
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) Overhead Walking Lunge 2 – EMOM 10 min (Max Day)
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/
INDIVIDUALS
RX – EVENT 5 – RCVA’s FINALS
For Time:
6 T-Wall Walks (25cm)
Into …
18m-12m-6m Overhead Walking Lunge (43kg/30kg)
9-7-5 Bar Muscle-ups
Into…
3 T-Wall Walks (25cm)
6m Sprint
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 6 T-WW (250cm), 18m-12m-6mn(43/30kg),
9-7-5 B-MU (B/P)
Int2 – 6 T-WW (50cm), 18m-12m-6mn(40/27kg),
9-7-5 B-MU (P/G)
Int3 (ECC Int) – T-WW (70cm), 18m-12m-6m (35/22kg),
18-12-6 C2B PU/PU
Beg1 – T-WW (90cm), 18m-12m-6m (30/20kg),
18-12-6 C2B PU (P)/PU(G)
Beg2 (ECC Scaled) – Horiz T-WW, 18m-12m-6m, (25/15kg), 21-15-9 RR (0.5/0m)
Beg3 – T-wormW, 18m-12m-6m, (20/12kg), 21-15-9 RR (0.5/0m)
Notes:
T-wall walk notes…
T-WW Complex consists of 6 Mvt Parts!
Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!
6 Mvt parts to the T-Wall Walk:
1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)
2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)
Wall Walk Down from 25cm line to start line (hands either side T line – mid-point)
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!
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