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 – 040226

 

⚠️‼️⚠️ 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)

A) 1 & 1/4 Front Squat 3-3 (80% of your 1 RM Squat Clean)

Score = Load

 

B) Front Squat 3×3 (80% of your 1 RM FS)

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) THE OPEN – WORKOUT 12.3 (http://games.crossfit.com/workouts/the-open/2012)

WORKOUT 12.3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box (61 cm)

115 pound (52 kg) Push press, 12 reps

9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 20″ box (51 cm)

75 pound (34 kg) Push press, 12 reps

9 Toes-to-bar

Score = Reps

(https://games.crossfit.com/workouts/open/2012#workoutsTab3)

 Includes Masters up to 54 years old 

LITE:

DB/KB/home sub –  2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – same, 8 T2B

Int2 – 45/32kg, 7 T2B

Int3 – 43/30kg, 5 T2B

Beg1 – 35/20kg, BSup 61/51cm, HLR (or Lying F2H)

Beg2 – 25/15kg, BSup 51cm, HKR (or Lying K2H)

Beg3 – 20/12kg, BSup 41cm, Sitting (K2C)

 

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!