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!!!!!!

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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 – 130126

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

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) Complete FT:

30 Strict HSPU

30 Push-ups

Score = Time

LITE:

Int1 – 25 S-HSPU

Int2 – 1/2 Abm

Int3 – 2/3 Abm; 27 PU

Beg1 – PPU (61cm/51cm); 25 PU/30 PU (Kns up/Ts down)

Beg2 – PPU (51cm/Flr); 30 PU (Kns up/Ts down)/ Kns

Beg3 – PPU (Flr/2x Abm Kns); 30/25 (Kns)

 

Then…

 

2) Complete 5 RFT of:

15 Cross-Over Double Unders

10 Burpee Box Jump Over (61cm/51cm)

15m HSW

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 12 CO-DU; 12m HSW

Int2 – 10 CO-DU; 8 BBJO (61/51cm); 10m HSW

Int3 – 8 CO-DU; 7 BBJO (61/51cm); 8m HSW or 5 WW

Beg1 – 5 DU, 10 CO-SU; 7 BBStepO (61/51cm); 5 Half WW

Beg2 – 5 CO-SU, 10 SU; 7 BBStepO (61/51cm); 5 1-step WW

Beg3 – 5 CO- foot trap SU, 10 SU; 7 BBStepO (38cm); 5 WormW

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!