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 

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 151125

 

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!