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 – 241125

 

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) EMOM complete the following complex for 10 min building to a Max Day:

Cluster

Thruster

2 Overhead walking lunges

 

Score = Max Load

 

Then…

 

2) First Choice High Protein Recovery ECC 25 – TEAMS

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

RX – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown

EVENT 6

For Time:

24m Synchro Walking Lunge

[Ath 1 – DB/KB Waiter/ Farmers carry Walking lunge – M- 22.5kg, 24kg/F- 15kg, 16kg), Ath 2 – Sandbag Walking Lunge (Belly) (45kg/35kg)]

24 Synchro DB/KB Thrusters

[MM – KB 32kg and DB 30kg / FF – KB 20kg and Db 22.5kg or MF – M choice of 32kg Kb/30kg Db and F choice of 20kg Kb/22.5kg DB]

9 Rope Climbs (3.7m)

[M- Legless Rope Climbing- Seated Floor/F- Rope Climbing – Seated Floor (3,7m) – Partner – RC Hold (M – Legless, F- leg assisted) to work!]

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

Reset/Rest 1 min Event 7 – we will complete this tomorrow!

LITE:

L1-3 – any loading or RC Btwn RX and Int1

Int1 (ECC Int) – 18 S-WL (22.5kg, 20kg/15kg, 12kg), SB (45/35kg), 18 S-DB/KB Thr [MM – KB 20kg or DB 22.5kg / FF – KB 12kg or Db 15kg or MF – choice of 20kg Kb/22.5kg Db and choice of 12kg Kb/15kg DB]; 9 M- RC- Seated Floor/W- RC [Stand no jump (3,7m) – Partner – RC Hold (leg ass) hold to work]

Int2 – any loading or RC Btwn Int 1 and 2

Int3 – 18m S-WL [15kg,16kg/10kg, 12kg), 24m SB WL (Belly)  (35/20kg); 18 S-DB/KB Thr [MM – KB 12kg or DB 15kg / FF – KB 8kg or Db 10kg or MF – choice of 12kg Kb/15kg Db and choice of 8kg Kb/10kg DB)], 27 Leg ass Rope PU shared [Partner – RC Hold (leg ass) hold to work]

Beg1 (ECC Scaled) – 18m S-WL [15kg, 12kg/10kg, 8kg), SB WL (Belly)  (35/20kg); 18 S-DB/KB Thr [MM – KB 12kg or DB 15kg / FF – KB 8kg or Db 10kg or MF – choice of 12kg Kb/15kg Db and choice of 8kg Kb/10kg DB)], 18 Rope Pull – Ly-2-Stand (Legs str, hips bent) shared [partner holds – inclined Rope Hold 115cm and feet 10cm]

Notes:

Sandbag (SB) Walking lunge – SB can touch the legs but it cannot rest on and be supported by the legs for all divisions except Intermediate Females (i.e. the SB cannot sit and rest on top of the front leg in a lunge, except for Intermediate Females)

Call a friend in effect on the Rope Climbing and the HSW mvts only, not for the holds, in both Event 6 and 7 respectively.

To Call a Friend – 1 legitimate attempt, and the athlete in question completes 1x T Wall Walk before tagging in the Friend behind the start line or designated athlete waiting area!

Note on the C2W Handstand Hold – enter as you please (i.e. conventional wall walk, cartwheel etc…)

Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep) 

Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!  

If fail, both athletes move behind start line for that rep! 

 

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!