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 – 191125

 

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) Practice all the movements and get set-up for the First Choice High Protein Recovery ECC 25 TEAM EVENT 3…

Score = For Quality

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) First Choice High Protein Recovery ECC 25 – TEAMS

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

RX – TEAM EVENT 3 – Candy Wraps Mash up

Complete 4 Rnds of the following For Time:

18m (3x 6m) Partner Seated Rope Sled Pull (see MF/MM/FF loads)

*To Work – Yoke Hold (185kg/125kg)

18 Synchro Toes to Bar

*To Work – 1 Partner Dead Hangs

9 T-Wall Walks

*To Work – 2 Partners Sandbag Belly Hold (MF – 45kg/35kg)

(If like gender – MM hold 45kg and a 35kg ; FF hold a 35kg and 20kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

 

Notes:

RX Sled MF 175kg (35kg plus 140kg)

RX Sled MM 200kg (35kg plus 165kg)

RX Sled FF 150kg (35kg plus 115kg)

*RX Yoke Loading – M- 105kg plus 80kg – 185kg/F- 105kg plus 20kg – 125kg ; Athletes will need to manually strip and reload the yoke Btwn M and F.

 

LITE:

Int2 – 15 T2B

Int3 (Int): Sled MF 145kg (35kg plus 110kg) ; Sled MM 170kg (35kg plus 135kg) ; Sled FF 125kg (35kg plus 90kg); Yoke – 105kg plus 40kg – 145kg/Yoke Empty – 105kg; 18 Sync HLR (Xiphoid Process); 8 T-WW (70 cm) ; SB (MF – 45/35kg), MM hold 45kg ; 35kg ; FF 35kg and 20kg)

Beg1 (ECC Scaled): Sled MF 115kg (35kg plus 80kg), Sled MM 135kg (35kg plus 100kg), Sled FF 100kg (35kg plus 65kg) ; Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2), NB note Women help each other with the yoke hold; 18 Synchro HLR,  9 T-1-step WW; SB (MF – 35kg/20kg); If like gender – MM hold 35kg and 20kg ; FF hold a 20kg and 16kg DB Goblet Hold on chest

Beg2/3 – less than B1 (Back squat hold for Yoke hold); HKR B2 and B3 1 legged HKR

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!