Featured Image – “Bring a Friend Week” is Back!🤩 🥳 🤩🥳🤩🥳

We start our “Bring a Friend Week” off this Saturday with a FUN 🤩 Beach WOD. Meet at Pollock Beach at 8:30 (Sat, 7 Feb) – stay afterwards for a picnic, some laughter and a swim!!!!! 🏝️ 🏖️ 🌊🤩🥳

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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 – 020226

 

⚠️‼️⚠️ 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) THE OPEN – WORKOUT 12.1 (http://games.crossfit.com/workouts/the-open/2012)

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches (15.24cm) above their max reach. Score is total reps completed.

Additional Notes:

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

 

then…

 

2) HSPU (STRICT) 60 FT, but everytime you break complete 20 DU

 

Time Cap = 12 min

 

Score = Time

 

LITE:

L1 – 55

T2 (L2)- 50

T1 (L4) – 45

Int1 – 40, 18 DU

Int2 – 60 (1/2 abm), 16 DU

Int3 – 60 (2/3 abm), 14 DU

Beg1 – 60 PPU (61/51cm), SU

Beg2 – 60 PPU (51cm/Flr), 18 SU

Beg3 – 60 PPU (Flr/2x Abm Kns), 15 SU

 

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!