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 – 201125

 

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) Squat Clean and Jerk – EMOM for 10 min the following Building to Max Day

 

Score = Max Load

 

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 4 – Future Tech’s Oly Sprint

Each athlete completes the following FT:

5 Squat Clean & Jerk (60kg/40kg)

20 SU Crossovers

20 DU

4 Squat Clean & Jerk (80kg/50kg)

15 SU Crossovers

15 DU

3 Squat Clean & Jerk (100kg/60kg)

10 SU Crossovers

10 DU

2 Squat Clean & Jerk (110kg/70kg)

TC – 5 min each

1 min reset after each 5 min TC

Total TC – 23 min

 

Note:

All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.

I.e. 5 is 5x complexes of Squat Clean & Jerks

Jerk – any Jerk allowed

Cluster allowed (Can jerk the cluster)

2x Team mates can load the bar but they must return behind the start line before the Athlete can lift otherwise that rep is a NO REP. They must also stay in their own lane and not cross into another Teams lane!

Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!

Intermediate – call a friend in effect… only on SU CO after a legitimate attempt. 3 BB Facing Burpees followed by a tag in.

The original athlete must continue with the next set of DU after being tagged in behind the start line/athlete waiting zone. The same process applies if that athlete wants to swop on the DU also.

 

LITE:

Int1 – 5 (55/35kg)-20 SU CO, 20 DU-4 (75/45kg)-15 SU CO, 15 DU-3 (92/55kg), 10 SU CO, 10 DU-2 (102/62kg)

Int2 (ECC Int) – 5 (50/30kg)-15 SU CO, 15 DU-4 (70/40kg)-10 SU CO, 10 DU-3 (85/50kg), 5 SU CO, 5 DU-2 (95/55kg)

Int2 (ECC Int) – 5 (50/30kg)-15 SU CO, 15 DU-4 (70/40kg)-10 SU CO, 10 DU-3 (85/50kg), 5 SU CO, 5 DU-2 (95/55kg)

Int3 – 5 (45/25kg)-12 SU CO, 12 DU-4 (60/35kg)-6 SU CO, 6 DU-3 (67/42kg), 3 SU CO, 3 DU-2 (80/45kg)

Beg1 (ECC Scaled) – 5(40/20kg), 40 SU-4 (50/30kg), 30 SU, 3(60/35kg), 20 SU, 2 (70/40kg)

Beg2 – 5(30/15kg), 35 SU-4 (40/22kg), 25 SU, 3(50/28kg), 15 SU, 2 (60/32kg)

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!