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 – 181125

 

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) OHS 2 – E90sOn90s for 9 min (6 Rnds, Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

And

 

2) First Choice High Protein Recovery ECC 25 – TEAMS

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

RX – TEAM EVENT 2 – The Function Warehouse SPRINTOFF

Each Athlete completes 1 Rnd of the following FT: 

120m Shuttle Sprint 20x 6m 

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)

30 OHS (35kg/25kg)

15m Shuttle Sprint 3x 5m

  

TC’s – 5, 10, 15, 20 min

  

Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes

 

AFTER RESTING FOR 5 min…REPEAT IN REVERSE FOR TRAINING AND FUN!

Each Athlete completes 1 Rnd of the following FT: 

15m Shuttle Sprint 3x 5m

30 OHS (35kg/25kg)

60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

120m Shuttle Sprint 20x 6m 

  

TC’s – 5, 10, 15, 20 min

  

Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes

  

NOTE: 

If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!

If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!

  

LITE:

Int2 – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 20kg/15, 15kg at 61/51cm), 33/22kg

Int3 (INT ECC) – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 16kg/15, 12kg at 61/51cm), 30/20kg

Beg1 – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 16/10kg, 10kg at 61/51cm), 25/15kg

Beg2 (ECC Sc) – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 12/10kg, 5kg at 61/51cm), 20/12kg

Beg3 – FC BSO (10,5kg/5, 2.5kg at 61/51cm), 15/9kg

 

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!