Featured Image – Thanks for visiting us last week Eloise, Dewald, Chris, Donavan and Gavin from @atg_crossfit … pity the wedding party (Michaela and George) were not at this one! 🙏 #funtimes

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#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

 

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 – 301225

 

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

 

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) AMRAP the following for 18 min:

20 DB Box Step Ups (22.5kg/15kg)

100 DU

20 m HS Walk

 

Score = Total Reps

 

Holiday WOD Sub –

If no high step sub with walking lunges. Load a bag or back pack with items for extra load.

If no Jumo Rope – Double / Single Jump claps

No wall – Do chair walk outs & back (2 – 1 WallW) B2/3 worm walks

 

LITE:

Int1 – 18 m HSW, 90 DU

Int2 – 16 m HSW, 80 DU

Int3 – 20kg/12kg; 14 m HSW, 70 DU, 6 WW

Beg1 – 15/10kg at 61/51cm; 100 SU, 6 half WW

Beg2 – 10/7kg at 41cm; 90 SU, 6x 1-step WW or 20m BW (Str)

Beg3 – 7.5/5kg at 30cm; 80 SU, 6x WormW or 20m BW (Bnt)

then…

 

2) L-sit – Complete 3 min of holding FT, but every time you break complete 5 Strict HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

NB – Use 2 stable & strong chairs side by side if no parallttes or rings!

NB – if no abmats use books and a towel/s to make a riser (Int2/3)

 

LITE:

Int1 – 3 S/HSPU

Int2 – weak L-sit, 1/2 Abm 5 S/hspu

Int3 – 1 legged L-sit, 2/3 Abm

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3 – F/Bridge, 4 Bps

 

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!