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 – 171125

 

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

First Choice High Protein Recovery ECC 25 – TEAMS

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

RX – TEAM EVENT 1 – NDP’s Diane’ish

1st Pair – Complete 3 Rnds for Time of:

20 Partner Deadlifts (120kg MF or 140kg MM or 100kg FF)

25 HSPU (Partner HS holds to work)

 

TC – 10

NB – If finish before the TC, next pair waits until the 10 min mark before starting!

FOR CLASS REST 10 minutes THEN COMPLETE THE NEXT WOD….

 

2nd Pair – Complete 3 Rnds for Time of:

20 Partner Deadlifts (120kg MF or 140 MM or 100 FF)

20 Chest to Wall HSPU (Partner HS holds to work) (W- 1 abm)

TC – 10 min (Total 20 min)

Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed

 

NOTES:

Call a Friend in effect on any movement!

Rule – at least one valid rep attempt followed by 5 Burpees to call the Friend (only tag in behind start line).

Equip note – 70/50 for 120kg MF

LITE:

Int1 – 110kg MF or 130 MM or 90 FF; 20 HSPU (1/2 abm); C2W HSPU C2W (1/2 abm at 30cm);

Int2 – 100kg MF or 120kg MM or 90kg FF; 25 HSPU (1/2 abm) (Partner HS); 20 C2W HSPU (Partner HS) (2/3 abm at 50 cm)

Int3 – 90kg MF or 110kg MM or 80kg FF; 25 HSPU (2/3 abm) (Partner HS); 20 C2W HSPU (Partner HS) (2/3 abm at 50 cm)

Beg1 – 85kg MF or 100kg MM or 70kg FF; 25 PPU (Ft/Kns -2 abm) – Partner Holds – PPU ; 20 C2W (2/3 abm at 90 cm) – Partner Holds – PPU Hold

Beg2 – 75kg MF or 90kg MM or 60kg FF; 25 PPU (Ft/Kns -2 abm) – Partner Holds – PPU ; 20 PPU (51cm/Flr) – Partner Holds – PPU Hold

Beg3 – 60kg MF or 75kg MM or 55kg FF; 25 PPU (Kns -2 abm/Kns – Flr – Partner Holds – PPU ; 20 PPU (Flr/4x Abm) – Partner Holds – PPU Hold

 

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!