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 – 060226

 

⚠️‼️⚠️ 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 the following in 10 min:

A) Free standing HS holds – 5 min

 

Score = For Quality

LITE:

Int3 – at Wall but time off wall counts

Beg1 – at wall

Beg2 – at 1m C2W hold

Beg3 – 51cm Piked Hold

 

B) Freestanding HS Shoulder taps – 5 min

 

Score B = Max number of Shoulder Taps Unbroken (Freestanding)

 

LITE:

Int1 – 20 Opp Sh Taps ;

Int2 – Opp Sh Taps at Wall

Int3 – Weight shifts at wall

Beg1 – opp Sh taps (Half WW pos) ;

Beg2 – Opp sh taps (piked pos 61/51cm) ; Beg3 – Opp sh taps (Feet on flr)

 

Then…

 

2) THE OPEN – WORKOUT 12.4 (http://games.crossfit.com/workouts/the-open/2012)

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target) – 9,1 kg

90 Double-unders

30 Muscle-ups

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9′ target) – 6,3 kg

90 Double-unders

30 Muscle-ups

 

Score = Total Reps

 

LITE:

Int1 – WB/sub Thr (22.5/15kg), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR

 

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!