Featured Image – What are the chances…. ?????? Our member’s families… the Thornton’s and the Steyn’s meeting up in Japan, unplanned, while traveling abroad!!!!!!

———————————————————————————

#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 – 100126

 

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄SKELETON

SCHEDULE IS STILL RUNNING …. 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) EMOM complete the following for 12 min (4 Rnds)

Min 1 – AMRAP 5m Sled Push Low Bar return 5m H Bar (35kg + 30kg/10kg)

Min 2 – 20-40 DU

Min 3 – AMRAP (m) Sandbag Belly Carry (45kg/35kg)

 

Score = Total Reps

 

LITE:

B1-3 – Sled same as B1

Beg1 – Sled 35+10/0kg; SB 35/20kg; 20-40 SU

Beg2 – SB 20/13.6kg; 15-30 SU

Beg3 – SB 13.6/10kg; 10-20 SU

 

Then…

 

2) Complete the following Run/Wall Walk couplet FT:

100 m, 1 Wall Walk

200 m, 2 Wall Walk

300 m, 3 Wall Walk

400 m, 4 Wall Walk

500 m, 5 Wall Walk

400 m, 4 Wall Walk

300 m, 3 Wall Walk

200 m, 2 Wall Walk

100 m, 1 Wall Walk

TC = 20 min

 

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep for Run

 

LITE:

Beg1 – Half WW

Beg2 – 1-Step WW, leave out Rnd of 500m

Beg3 – WormW, leave out Rnd of 500m

 

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!