Featured Video/Image – Great turnout for our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

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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 – 251125

 

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) DB GTOH 4 – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Load

NB – Any DB Clean and Jerk or any Snatch

 

LITE:

Keep loading so that great form is maintained!

 

And

 

2) First Choice High Protein Recovery ECC 25 – TEAMS

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

Event 7 – For Time:

24 Synchro Burpee Box Jump Overs (76cm/61cm)

30 Synchro DB Burpee GTOH

[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]

36m HSW

[to work 1 athlete holds a C2W HS at wall]

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

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! 

LITE:

Int1 – any level Btwn Rx and Int2

Int2 (ECC Int) – 30 Sync Bp-BJO (61/51cm), 30 Sync DB BP-GTOH (22.5/15kg), 30m HSW (to work 1 ath holds a C2W HS 70cm)

Int3 – 10 WW (1 holds C2W HS)

Beg1 – 30 Sync Bp-BSO (61/51cm), 30 Sync DB BP-GTOH (15/10kg), 10 Half WW (1 holds C2W HS)

Beg2 (ECC Sca) – 24 Sync Bp-BSO (61/51cm), 24 Sync DB BP-GTOH (15/10kg), 60m Sync Bear Crawl (10x 6m) 

Beg3 – 24 Sync Bps, 24 Sync DB BP-GTOH (7.5/5kg), 45m Sync Bear Crawl (10x 6m) 

 

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!