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 – 211125

 

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) First Choice High Protein Recovery ECC 25 – TEAMS

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

RX – TEAM EVENT 5 – RCVAs Race!

Complete the following FT, working in pairs per Round, alternating pairs after each Round:

27-21-15-12-9-6-3 Synchro M- C2B Pull-ups/F- Pull-ups

27-21-15-12-9-6-3 Sandbag Clean Over Box (45kg/35kg at 152cm)

 

TC – 16 min

 

Score = Time/TC plus 1 sec per Rep missed

 

Notes:

1 pair works per Rnd. I.e. the other pair works on the following Rnd.

Other pair can stabilise the 154cm high boxes.

NB – for all teams, irrespective of gender pairings, 1 athlete works at a time on the Sandbag Clean over the Box (a min of 3 reps each).

The 2nd athlete can assist to pull the Sandbag onto and down off the box but the athlete lifting must run around and clean the sandbag next i.e. 3 reps must be completed by each athlete at a time before swopping.

Those athletes holding the Box cannot assist in the Sandbag (SB) lift or clearing the SB over the box!

LITE:

Int1 – 24-21-12-9-6-3 Sync C2B PU/PU

24-21-12-9-6-3 SB Clean Over Box (45/35kg at 152 cm)

Int2 (ECC Int) – 21-18-15-12-9-6 Sync C2B PU/PU

21-18-15-12-9-6 SB Clean Over Box (45/35kg at 152 cm)

Int3 – 18-15-12-9-6-3 Sync C2B PU/PU

18-15-12-9-6-3 SB Clean Over Box (45/35kg at 152 cm)

Beg1 – 27-21-15-12-9-6 Sync PU (P/G), 27-21-15-12-9-6 SB Clean Over Box (35/20kg at 152 cm)

Beg2 (ECC Scaled) – 27-21-18-15-12-9 RR (0.5/0m) – Partner Dead-hangs PU Bar, 21-18-15-12-9-6 SB Clean Over Box (35/20kg at 152 cm)

Beg3 – 27-21-18-15-12-9 RR (0m/25cm) – Partner Ring-incline hangs, 27-21-18-15-12-9 SB Clean Over Box (20/13.6kg at 122 cm)

 

Then …

 

2) Tabata the following for 12 Rnds – 6 min:

1st 20 sec – Hallow Rock

2nd 20 sec – Hallow Arch Rocks

 

Score = Total Reps

 

LITE:

Beg1 – Hallow Rock lifts; Hallow Arch Lifts

Beg2 – Hallow Crunch; Superman lifts

Beg3 – F/Bridge; Hip Lifts

 

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!