REMINDER – BEACH WOD – MEET 8:30 at POLLOCK BEACH! 🏖️ ☀️ 

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 – 221125

 

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) In Teams of 4 – Relay – 3 Rnds of carrying for each Athlete (6 Total) FT:

Athletes Front Bridge (1 limb up) while 1 Partner carries another 25m (1 carries 2), swop for next 25m (2 carries 1)

Next Tag in Ath 3,4 while the rest Front Bridge (1 limb up) (Ath’s 1,2) (I.e. 3 carries 4 and 4 carries 3)

FB – 1 limb off floor at all times

TC – 12 min

Score = Time/TC plus 1 sec/rep(m) missed

 

LITE:

Nb- Carry can be Piggy Back

Beg1 – Ath 3 or 4 assists with partner carry (ie 3 carry 1); Normal FrontB

Beg2 – Ath 3 and 4 assist with partner carries (5 Rnds total) mixing as needed (ie 4 carry 1); Kneeling FB (1 limb up)

Beg3 – 5 Rnds Total – Run/Fast walk 50m; FB (kns)

 

Then…

 

2) Beach Team WOD – 22 Nov 25 – Chipper FT:

– In Teams of 4, FT:

50m Synchro Bp Broad Jump (all 4)

100 Synchro Jumping Airsquats (Pairs mixing as want)

50m Synchro Crab Walk (all 4) 

100 Synchro V-ups (Pairs mixing as want)

50m Synchro Bear Crawl (all 4)

100 Jumping Alt lunges (Pairs mixing as want)

50m Synchro Crab Walk (all 4) 

100 Mountain Climbers  (Pairs mixing as want)

50m Synchro Bp Broad Jump (all 4)

 

TC – 25 min

Score = Time/TC plus 1 sec/rep (m) missed

 

LITE:

Beg1 – Burpee Broad step or jump; 80 Reps for 100; step lunges ; Crab Walk 40m (1 rests); V-up, knee reach

Beg2 – 3 synchro at time (1 rests), swop as needed ; Burpee Broad Steps ; 60 Reps for 100; step lunges; Crab Walk 30m (1 rests) ; Lying – Kns to chest

Beg3 – 2 synchro at time (2 rest), swop as needed ; 50 Reps for 100; Knees up Crunch (finger tips to top of lower leg); static lunges or airsquats ; Crab Walk 30m (1 rests)

 

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!